Chest & Back Day

Needed today to work off the food from yesterday. Hit my highs on all routines but not sure that I am ready to increase weight on any of them.

Continued with the gradual increase in intensity by doing more Toes to Bar, holding a 5 pound plate behind my head for sit ups and decline cross over sit ups, using a 4kg kettlebell on my V-Ups and incorporating Towel Pull Ups into the routine.  

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Chest/Back Routine - 15 reps 1st circuit, 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each circuit. Do 5 circuits.

• Bench Press (http://youtu.be/rT7DgCr-3pg)
• Lateral Pulls (http://youtu.be/nR6Vl2GCaR8)
• Dips (http://youtu.be/OKQd40AGP5w) & Pullups (http://youtu.be/QZF0Uz7rty8)  
• Lateral Pull Downs (http://youtu.be/4B2ayE9LfRE)

Incorporate 10 core reps in between each set and 10 burpees (w/ 8 pounds dumbbells in each hand) at the end of each circuit:

• Sit ups with 5 pound plate behind head (http://youtu.be/hYEnbuNy-h0)
• Elevated feet russian twists with weights (http://youtu.be/RKPBjVCe3-4)
• Hanging leg raises / toes to bar (http://youtu.be/RfgWnoPoo-o)
• Decline crossover sit ups with 5 pound plate behind head (http://youtu.be/8REamOXpa1Q)
• Kettlebell V-Ups (http://youtu.be/AeTomKgSPg4)
• Towel Pull Ups (http://youtu.be/-rJDAdqJQ_4)

Notes / Results:

• Weight: 201. Could have been a lot worse.
• Time: 75 minutes. Maybe I have too many exercises to get this to 60.
• Bench Press: 6 reps @ 175 on 5th circuit. An improvement of 10 pounds but not ready to increase weight.
• Lat Pulls: 6 reps @ 170 on 5th circuit. Weight increase but not ready to go higher.
• Dips: 6 reps @ 10 pounds on 5th circuit. I can increase here.
• Towel Pull Ups - 5 first circuit, 4 on 2nd & 3rd, 3 on 4th & 5th. Working on this.
• Lateral Pull Downs: 6 reps @ 180 on 5th circuit.