Did my second upper body this week with the last being Sunday. I got it in since life’s schedule will not allow me to work out on Saturday and Sunday I will not be able to do my hill/trail run so I am going to a Spartan group workout class at a local gym. Good to make sure that I get the upper body weight lifting in so that I can be flexible with what I do tomorrow. I am thinking football field conditioning.
For those of you who follow my blog postings you may ask why I am doing a Spartan training class since I have posted opposition to packaged workout programs. I am doing it since #1 they have a rope for me to practice on, and #2 it will be good and fun to throw something different into the mix. I expect it to be a good overall total body strength and conditioning workout.
Warm Up:
- 30 Sit Ups
Chest/Back Routine - 5 sets increasing in weight and decreasing in reps 20/15/10/5/3. To compensate for lighter weights keep a good pace.
- 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: 70 minutes - 5 minutes less than last time but would like to get this back to 60
- Weight: 193. Need to tighten up my diet. I can get back to 190 with just a little discipline. A post on my Bro-Diet is in the works.
- Bench Press
- Previous high: 3@155
- Sets: 20@100*, 15@105, 10@120, 5@125*, 2@145
- Barbell Row
- Previous High: 4@170
- Sets: 20@100, 15@110, 10@125, 5@145*, 3@155, 3@165*
- Press
- Previous High: 3@100 or 1@105
- Sets: 20@60, 15@65, 7@75/3@75, 5@85, 2@90
- Pull Ups(P)/Dips(D)/Chin Ups(C)/Rope Pull Ups(R)/Monkey Bars(M)/Leg Ups(L)
- Sets: 4R, 5D@5#, M, 5C, 5D@10#,5L, 2P, 5D@15#, 3R, M, 3D@20#, 3L, 3P, 3D@20#, 3R
- Finisher - 30 Burpees
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