Got to the gym early and got my work in. Unfortunately, no progress except for putting in my dues. No regrets on that. I am doing better with my weight although even I haven’t broken through to a new low. Yet. I am only 2 pounds off.
Quick note that I really struggle with pull ups/chin ups and hate. This isn't necessarily a bad thing since I once hated running and I really hated Burpees when I first started doing them. I am practicing ull ups as often as I can including while at the park with my 2 year old daughter. The swing set doubles as my pull up bar. I guarantee you that I am the only dad in the park that does pull ups.
Warm Up:
- 30 Sit Ups - switching from crunches
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. My warmup took longer than usual and I don’t know why.
- Weight: 193
- Bench Press
- Previous high: 3@155
- Sets: 135, 145, 3@150/2@150, 2@155/1@155, 2@150/2@145/4@135
- Barbell Row
- Previous High: 4@165
- Sets: 155, 160, 4@160, 160, 4@165
- Pull Ups/Dips/Chin Ups - Done in succession with no rest as one set
- Sets: 4/7.5#/5, 2/10#/3, 2/12.5#/3, 2/ 3@15#/3, 1/ 3@15#/3
- # indicates use of weight belt so 5# means 5 reps done with 5 pound weight belt
- Press
- Previous High: 3@100
- Sets: 75, 85, 4@95, 3@95, 2@95
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