Thursday, May 1, 2014

2nd Upper Body of the Week

Did my second upper body weight lifting workout of the week since the gym area where the kettlebells are located is just a mess with people on Thursday mornings. Today I made good strides with Pull Ups/Dips/Chin Ups as well as with Presses. Getting to new levels on my Bench Press is a challenge and I took a little step back with my Rows. Funny how I make progress with the lifts I do at the beginning of a routine and take steps back with the lifts I do on the back half of the routine. I continually change up the order and this is why.

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.


Notes / Results:

  • Time: 60 minutes
  • Weight: 195
  • Press
    • Previous High: 3@100
    • Sets: 75, 85, 95, 3@105, 2@100/3@95
  • Pull Ups/Dips/Chin Ups - Done in succession with no rest as one set
    • Sets: 5/5#/5, 4/7.5#/4, 2/10#/3, 2/12.5#/3, 2/15#/3
    • # indicates use of weight belt so 5# means 5 reps done with 5 pound weight belt
  • Bench Press
    • Previous high: 3@155
    • Sets: 135, 4@145, 145, 3@150/1@150, 2@145/135
  • Barbell Row
    • Previous High: 4@165
    • Sets: 155, 4@155, 155, 4@160, 3@160
  • Finisher: 30 Burpees

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