Really starting to feel it in my left shoulder. It is my weakest point and needs to build up. Today I took a slight step back with my press and decided to only do 10 Burpees as a finisher as opposed to 30 due to shoulder ache.
To address this - or actually the beginning with my step back in bench press - I am changing the reps and weight that I do per set. Starting at a lower weight for 15 reps, then higher for 12, higher for 10, higher for 8 and higher for 6. Not hitting my max. I hope that I can use this to continue to grow while letting my muscles catch up.
Warm Up:
- 30 Sit Ups
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.
- Pull Ups / Dips / Chin Ups
Notes / Results:
- Time: 60 minutes
- Weight: 195 - weekend barbeque and beer does not help me lose weight
- Bench Press
- Previous high: 3@155
- Sets: 15@95, 12@105, 10@115, 8@125, 5@135/1@135
- Barbell Row
- Previous High: 4@170
- 145, 4@155, 155, 165, 4@170
- Press
- Previous High: 3@100 or 1@105
- Sets: 75, 85, 4@95, 3@95, 2@95
- Pull Ups/Dips/Chin Ups - Done in succession with no rest as one set
- Sets: 5/5/4, 3/ 5#/4, 2/ 10#/2, 2/ 4@15#/2, 0/2@15#/3
- # indicates use of weight belt so 5# means 5 reps done with 5 pound weight belt
- Finisher - 10 Burpees - 6 of them were long jump Burpees. Ran out of room on the gym area. Going to use Long Jump Burpees on my football field day
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