Upper Body 4x10 & Push/Pull Supersets

Felt sick but still got to gym. Changes to the workout include switching to a 4x10 rep scheme @ 80% and equal volume of the previous rep scheme, and including push/pull supersets to challenge myself and cut down on time spent. Going forward I need to start timing the rest in between sets and supersets to be 60 seconds.

Again this may be my last time at NYSC since I haven’t made it to Steven’s yet. I may do it tomorrow for Leg Day or on Monday. The first day is the riskiest but I have to take the plunge.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Strength Exercises

• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Bench Press (http://youtu.be/gRVjAtPip0Y)
• Barbell Row (https://www.youtube.com/watch?v=YCg1YxMt3oY)
• Pull Ups (C= Chin Ups, S=Side Grip, MB=Monkey Bars)

Notes / Results:

• Time: 60 minutes
• Weight: 206

• Bench Press / Pull Up Superset
• Previous high: 2@170
• Bench Sets: 4x10 @ 135 **mission accomplished & need to add load
• Pull Ups: 4, 5c, 5s, 5c
• TRX Row / Dip Superset
• Rows: 10, 8, 8e, 8e
• Dips: 7, 7, 9, 8
• Press
• Previous High: 1@120
• Sets: 4x10: 8@90, 5@90, 8@85, 6@85