Chest & Back - Tracking Incremental Improvements

Great day today since I accomplished 2 things:

1 - I did 5 real sets for each exercise with the warm up set being separate. Previously, I was counting my warm up as a set. Bottom line is that I am lifting more.

2 - I exceeded my previous highs in either weight or number of reps.

I am very glad that I track and blog about all of this stuff because I don’t know if I would realize the incremental gains that I make every week. I always try and do something just a little bit better than last time and realizing that I am making incremental gains not only adds up but also keeps me motivated. I hope that you are doing the same.

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 - 1st do a warm up set at ½ weight and double reps with a focus on form & range. 5 sets for 5 reps each.

.

• Bench Press (http://youtu.be/rT7DgCr-3pg)
• Lateral Pull Downs (http://youtu.be/vIUlk9zwFgM)
• Dumbbell Flys (http://youtu.be/eozdVDA78K0)
• Barbell Row (http://youtu.be/7stpwE5nZj8)

Core Tabata:

• Sit Ups with 10 pound plate behind head
• Mason Twists with 25 pound dumbbell
• Kettlebell V-Ups @ 8kg
• Fingers to Knees with 10 pound plate

Notes / Results:

• Weight: 196
• Time: 60 minutes.
• Bench Press:
• Previous high: 175 Goal: 210
• Sets: 155, 165, 170, 4@175, 3@175
• Lateral Pull Downs:
• Previous high: 180 Goal: 210
• Sets: 150, 170, 3@190, 3@190, 4@170
• Dumbbell Flys:
• Previous high: 40 Goal: 50
• Sets: 35, 40, 2@45, 45, 4@45
• EZ Bar Row:
• Previous high: 135 Goal: 170
• Sets: 125, 135, 145, 155, 155
• 2 rounds of core tabata