Upper Body with Monkey Bar Finisher

Good day. Need to work on my weight. I was down to 191 from 194 recently but have popped back up to 196. I can get back to 191 if I just exercise a little discipline. I see myself being able to reach 185 in time for my Spartan Super in September.

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)
• Barbell Upright Row (http://youtu.be/amCU-ziHITM)

Notes / Results:

• Time: 60 minutes.
• Weight: 196
• Bench Press
• Previous high: 3@155
• Sets: 135, 145, 150, 3@155, 3@150, 135
• Barbell Shoulder Press
• Previous High: 4@95
• Sets: 75, 85, 3@95, 3@95, 1@95/4@85
• Barbell Upright Row
• Previous High: 4@95
• Sets: 75, 85, 95, 4@100, 4@100
• Barbell Row
• Previous High: 3@145
• Sets: 135, 145, 4@145, 155, 3@155
• Finisher - Monkey Bars
• 4 chin ups
• 2x across the Monkey Bars
• 2 Hands in Line Legs Ups each side
• 2x across Money bars sideways
• 3 pull ups
• 5 dips
• 5 dips
• 2 pull ups
• 2x across the Monkey bars sideways
• 1 hands in line leg ups each side
• 2x across the Monkey bars
• 3 chin ups