Upper Body - Putting in the Work

I rested yesterday and my body did not want to get back into the groove today. I tried to find every excuse to pack it in and do nothing but decided to just put my work in and do it. At the end of the workout I felt good about what I was able to accomplish.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Squats w/12 kg bar (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups - switching from crunches
• 20 Judo Pushups (http://youtu.be/sqiV1mbqbtA)
• 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: 60 minutes. Stretched out my finisher to meet the time. Made good time through the sets.
• Weight: 194. Seems to be my high water mark.
• Pull Ups/Dips/Chin Ups - Done in succession with no rest as one set
• Sets: 4/8/5, 3/5/3, 3/8/3, 2/ 3/2, 2/5/3
• # indicates use of weight belt so 5# means 5 reps done with 5 pound weight belt
• This was the first time I did these exercises first. Also, could not find weight belt so dips done with body weight.
• Barbell Row
• Previous High: 4@165
• 4@155, 4@155, 145, 155, 3@165
• Press
• Previous High: 3@100
• Sets: 75, 85, 3@95,95, 1@105/1@95
• Bench Press
• Previous high: 3@155
• Sets: 135, 145, 2@150/2@150, 3@155, 2@155/1@150/2@145
• Finisher:
• 30 Burpees
• Played on the monkey bars