Grinding through an Upper Body Workout

Not a good day for me. I didn’t even want to wake up. Got to the gym anyway determined to put in my work. I did increase weight on some sets but got caught in a conversation, didn’t do everything that I wanted to do and still took one hour. I am aching right now. The positive is that I did what I could do and something is better than nothing although I probably should have made this another rest day and done this same routine better tomorrow.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Squats w/12 kg bar (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Pushups (http://youtu.be/sqiV1mbqbtA)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

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.

• 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
• Weight: 192
• Bench Press
• Previous high: 3@155
• Sets: 19@105, 13@105, 10@115, 5@125*, 3@135*
• Barbell Row
• Previous High: 4@170
• Sets: 20@100*, 15@115, 10@135, 5@155, 2@175
• Pull Ups(P)/Dips(D)/Chin Ups(C)/Rope Pull Ups(R)/Monkey Bars(M)/Toes-to-Bar Leg Ups(L)
• Sets: 4P/10#D/M/4C/4L/3R, 3P/15#D/M/5C/4L/2R
• Finisher - 10 Burpees