Upper Body - Need A Rest Day

Overslept and knew that I really need a rest day or two. I will get it tomorrow. Today I did get in my work but my performance is suffering. I owe myself a really good upper body day which I will get on Monday.

But a quick note after writing down my results, I did significantly improve on my barbell row and, although my chin ups and pull ups are pathetic,  I am ready to add weight to my dips.  

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 ½ weight and 10 reps to warm up and focus on form. Then 5 sets with 5 reps each at max weight.

• Bench Press (http://youtu.be/gRVjAtPip0Y)
• Barbell Row (http://youtu.be/Xglwz5hwRYs) ** I start from the floor every rep and bring barbell to my chest. Purpose is to exactly replicate the bench press in reverse.
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Pull Ups / Dips / Chin Ups

Notes / Results:

• Time: 45 minutes
• Weight: 195
• Barbell Row
• Previous High: 155
• Sets: 145, 150, 155, 160, 4@165
• Bench Press
• Previous high: 3@155
• Sets: 135, 145, 4@150, 4@150, 3@150
• Pull Ups/Dips/Chin Ups - Done in succession with no rest as one set
• Sets: 4/5/3, 3/5/3, 2/5/2, 2/5/2,0/5/2
• Press
• Previous High: 3@100
• Sets: 75, 85, 2@95, 4@90, 2@90