Upper Body - Get the Work In - Last at NYSC

First work out of the new year and most probably the last one at NYSC as I am going to see what the Stevens Fitness Center is like. It is free so I am going to do my best to make it work.

even when I drink a little anymore I get a headache the next day and that was the case this morning. Even after “resting” during a travel day I was not at 100%. I think that the lesson learned today is that I don’t have to follow plan and just getting in the workout even if it is with lighter load and lower reps is better than nothing. I will catch up and get back into full swing soon enough.

Another adjustment that I am making is replacing barbell rows with TRX Rows. I am a beginner at rows and am cheating with the barbell so it is best that I start with bodyweight and work my way up.

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: 65 minutes
• Weight: 206

• Rows
• Previous High: 2@195
• 5 sets of 10 with the TRX
• Bench Press
• Previous high: 2@170
• Sets: 12@125, 10@135, 3@155, 5@135, 6@135
• Press
• Previous High: 1@120
• Sets: 9@85, 6@90, 6@95, 4@100
• Pull Ups / Dips superset
• Previous High: 5
• 5, 4c, 4s **need to add weight