My legs are still feeling it from yesterday but surprisingly they felt a good deal better after doing the 40 body weight squats.
Today I learned that I have to be more careful when lifting and pushing my max. Twice I had to bail on a bench press. The first time I was able to easily put the bar on my chest and let the weights slide off the end since I was not using the clip. The second time the bar was closer to my neck and face and the bar got caught under the posts so the weights didn’t slide off. I was able to get myself out from under it but this is not a situation that I ever need to get into again. I will be smarter going forward.
Warm Up:
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.
- 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.
Notes / Results:
- Time: 60 minutes.
- Weight: 196. Big weight jump but I have been off diet due to family visit, I do take pride that I am making performance gains both yesterday and today so I am not going to beat myself up over this step backward.
- Barbell Shoulder Press
- Previous High: 3@95
- Sets: 65, 75, 85,90, 4@95
- Barbell Upright Row
- Previous High: 4@90
- Sets: 65, 75, 85, 90, 4@95
- Barbell Row
- Previous High: 3@145
- Sets: 115, 125, 135, 145, 3@155
- Bench Press
- Previous high: 3@155
- Sets: 135, 145, 4@150, 4@150, 2@155, 135
- Finisher - Elevated Feet Mason Twists with Kettle Bell
- Sets: 8kg x 10, 10kg x 10, 12kg x 10, 16kg x 8, 16kg x 10
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