Chest & Back

Since switching to a strength focused routine I feel I am short changing myself as I am doing less. A couple hours after my workout I am more sore. Days following, I am more sore. Whatever I am doing is working.

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 set is low weight to warm up and focus on form. Sets 2 - 5 are for max weight 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 weights
• Mason Twists with weights
• Kettlebell V-Ups
• Fingers to Knees with weights

Notes / Results:

• Weight: 198
• Time: 50 minutes.
• Bench Press:
• Previous high: 175 Goal: 210
• Sets: 155, 165, 2@175 (needed spot), 165
• Lateral Pull Downs:
• Previous high: 180 Goal: 210
• Sets: 150, 170, 4@170, 3@170
• Dumbbell Flys:
• Previous high: 40 Goal: 50
• Sets: 4@35, 35, 4@40, 4@40
• Barbell Dumbbell Row:
• Previous high: 135 Goal: 170
• Sets: 125, 135, 145, 4@155
• 2 rounds of core tabata