Today was tough since my back, chest and shoulders were aching from this weekend’s workout which included doing more on the monkey bars and traverse style pull ups. Still muscled through it and what I did change was my number of Burpees in a set. I usually do sets of 10. Today I wanted to finish with 30 Burpees but instead of doing 2 sets of 10, I did 2 sets of 15. This takes me out of my comfort zone by stretching out my aerobic activity. Not earth shattering but it is something random to keep my body off guard.
Warm Up:
Chest/Back Routine - Do 1 set at ½ weight and double the reps, then 5 sets of 5 reps each at max weight.
Notes / Results:
- Weight: 197
- Time: 55 minutes
- Bench Press:
- Previous high 175. Goal: 220.
- Sets: 145, 155, 165, 3@175, 3@175
- Lat Pulls:
- Previous high: 170. Goal: 220 **I have always used a ‘machine’ where both arms are independent. Today I used one where all of the weight is loaded onto one post. My max weight suffered significantly. Not sure if this is due to new style or the fact that I have been killing my back & chest over the past couple of days and need to rest. Can’t wait to get back to this one**
- Sets: 3@135, 125, 130, 4@135, 4@135
- Weighted Dips:
- Previous high: 25. Goal: 35
- Sets: 15, 20, 25, 4@30, 2@30
- Pull Ups:
- Previous high: 5 in a set. Goal: 5 with 10 pounds
- ** A Traverse is when I hold on to the monkey bars with my hands in a straight line. 1 Traverse is a pull up to each side with my left hand forward and then a pull up to each side with my right hand forward. It is really 4 pull ups in 1.
- Sets: 3, 3 +1 Traverse, 3 + 1 Traverse, 3 + 1 Traverse, 1 Traverse + 1 Pull Up
- Lateral Pull Downs:
- Previous high: 180. Goal: 200
- Sets: 2@170, 150, 150, 3@170, 4@170 I have done more at a higher weight here but not at the end of a workout
- Finisher: 30 Burpees in 2 sets of 15 each
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