Sunday, June 22, 2014

Upper Body Sunday due to Leg Pain

The back of my left knee and leg have been bothering me so instead of a run today as I would do on a Sunday, I flexed to an upper body lifting session. Leg day is Wednesday so I am taking it easy on my lower half until then. It tightens up after I do my 40 body weight squats so I am guessing that I found my weakest muscle when doing squats with proper form.

I got into a conversation with a fellow Spartan at the gym making this workout take much longer than it should have.

Finally, I bounced from 190 to 192 on the scale. The positive spin on this is that it used to be that I would bounce between 192 and 194. I am thinking that 192 is the new 194 and 190 is the new 192. We shall see.

Warm Up:

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.


Notes / Results:

  • Time: 75 minutes
  • Weight: 192
  • Bench Press
    • Previous high: 3@155
    • Sets: 20@100, 15@105, 6@120/4@120, 5@125, 3@140
  • Press
    • Previous High: 3@100 or 1@105
    • Sets: 20@60, 15@65, 7@75/3@75, 5@85, 3@90
  • Barbell Row
    • Previous High: 4@170
    • Sets: 20@100, 15@110, 10@120, 5@135, 3@155
  • Pull Ups/Dips/Chin Ups
    • Sets: 5 rope/5# dips/Monkey Bars, 5 pull ups/10# dips/3 chin ups, Monkey Bars?15#?5 Leg Ups, 3 pull ups/20#/3 chin ups
    • # indicates use of weight belt so 5# means 5 reps done with 5 pound weight belt
  • Finisher - 30 Burpees

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