Chest/Back & Core Tabata

Great day today. Increased a previous high on the Decline Bench Press where I have been struggling. Was also able to knock out 5 pull ups with ease (this was a trouble area for me) so I added a 5 pound weight and got to 3 on more than one set. In the past I was only able to do 3 on sets 3 - 5.

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.

• Decline Bench Press (http://youtu.be/OR6WM5Z2Hqs)
• Rear Lateral Raise (http://youtu.be/CmXcfXEF5qY)
• Dips & Pullups (Dips: http://youtu.be/OKQd40AGP5w Pullups: http://youtu.be/HPy7nNUYUL0)
• EZ Bar Pullover (http://youtu.be/hJtdMq6sZ9g)

Core Tabata:

• Sit Ups with 10 pound plate
• Elevated Feet Mason Twists with 25 pound dumbbell
• V-Ups with 12kg kettlebell
• Crossover Fingers to Knees with 10 pound plate

Notes / Results:

• Time: 55 minutes.
• Weight: 198 but creeping toward 199. Need to keep disciplined with diet to maintain weight loss and remain under 200.
• Decline Bench Press
• Previous high: 4@165 Goal: 185
• Sets: 155, 165, 4@175, 4@175
• Rear Lateral Raise
• Previous high: 6@35 Goal: 45
• Sets: 30, 35, 35, 3@40/3@35
• Dips
• Previous high: 25 Goal: 50
• Sets: 10 with no weights, 10 pounds, 20, 25, 30
• Pull Ups
• Previous high: (no weights) 5, 4, 2, 3 Goal: 5 with 10 pounds
• Sets: 5 no weights, 4, no weights, 3@5 pounds, 3@5, 2@5
• EZ Bar Pull Over
• Previous high: 6@70 Goal: 90
• Sets: 60, 70, 2@80, 70
• 2 rounds of Tabata - did 2nd round from back of list to front