Pushed to get 3 gym days in a row done this week. I have been going to 2 on and 1 off but with my schedule I did a third day so that my rest days can be better planned.
Again, focused on form so I did not mind starting at lower weights and doing more sets to work back up and making sure everything is done properly. I am probably overthinking this but it all good. This did take away from time I would haves dedicated to Tabata or Burpees at the end of my session but since this is the strength season of my training I will not lose sleep over missing a cardio finisher every day. The plan is to do a VO2 Max or High Intensity (HIIT) day on Saturday.
Warm Up:
Arms & Shoulders - Do 1 warm up set at half previous high weight for 10 reps. Then 5 sets of 5 reps each at max weight.
- Forearm Curls - front & back
Notes / Results:
- Weight: 198
- Time: 60 minutes
- Barbell Front Raise
- Previous high: 85 Goal: 115
- Sets (back against pole so focus on arms/shoulders with no cheating): 10@20, 10@30, 5@40, 5@45, 5@50, 5@55, 5@60
- Rolling Dumbbell Triceps Extension
- Previous high (Lying): 35 Goal: 50
- Sets: 10@20, 10@25, 5@30, 3@35, 3@35, 5@30
- Seated Barbell Shoulder Press
- Previous high: 95 Goal: 120
- Sets: 60, 65, 70, 75, 80, 85, 3@90
- Standing Dumbbell Curl
- Previous high: 50 Goal: 65
- Sets (kept back solid against pole so no cheating): 5@45, 5@45, 3@50, 5@50, 5@50
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