Upper Body - Killed it

Really did awesome this morning. I was surprised at the gains I made on the rows, the press (especially killed it) and the bench. And I had fun playing on the monkey bars and doing pull ups. I did towel pull ups for the first time instead of using the rope with the balls on the end from the ab machine.

Rows were my lift of focus today and I was going to omit the bench but I was able to do it. I may have put more work into the monkey bar routine but it was occupied. Thinking that maybe the pull ups/monkey bar stuff can be extras although I will always still do them. We shall see.

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 (P) / Dips (D) / Chin Ups © / Monkey Bars (M) / Toes-To-Bar Leg Ups (L) / Rope Pull Ups (R)

Notes / Results:

• Time: 65 minutes
• Weight: 193
• Barbell Row
• Previous High: 4@170
• Sets: 20@105, 15@115*, 10@135*, 4@155, 3@165, 3@175
• Press
• Previous High: 3@100 or 1@105
• Sets: 20@60*, 15@70*, 10@80, 5@90*, 3@95*
• Bench Press
• Previous high: 3@155
• Sets: 20@105*, 15@110, 10@115, 5@135*, 2@145
• Pull Ups(P)/Dips(D)/Chin Ups(C)/Rope Pull Ups(R)/Monkey Bars(M)/Leg Ups(L)
• M/D/P/L/R/D/M/P
• Doing my best to cross monkey bars with one arm swing and going side to side to avoid the TRX ropes hanging from it. This makes it more challenging and fun.
• Finisher: 30 Burpees