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:
- 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: 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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