Today was a good workout... happy to be back home and able to lift some weights. Got a solid pump, had a good time.
Bench Press
6 sets x 6 reps @ 75% (210)
75% of your one rep max bench press.
-Complete
B.
Feet up Bench Press
1 set x 5 reps
Work up to a 5 rep max, feet up.
C.
Feet up Bench Press
3 sets x 5 reps @ 80% feet up 5rm
D.
Dumbbell Arnold Press
4 sets x 10 reps
E.
Weighted Push Ups
3 sets x 10 reps
If you cannot do weighted do body weight.
F.
Pull Ups
3 sets x 10 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.
B.
Feet up Bench Press
1 set x 5 reps
Work up to a 5 rep max, feet up.
-185#, 205# (fail - 4 reps) ... this was WAY harder than I anticipated... probably the most difficult form of bench press I've ever done.
C.
Feet up Bench Press
3 sets x 5 reps @ 80% feet up 5rm
-165# ... went off 205#
D.
Dumbbell Arnold Press
4 sets x 10 reps
-2x35# for 4x10... unsupported seated, probably could do more weight, but the next set of DBs I have are 50#s and that seemed like a massive jump
E.
Weighted Push Ups
3 sets x 10 reps
If you cannot do weighted do body weight.
-45# x 7, 35# x 9, 35# x 8... ROUGH
F.
Pull Ups
3 sets x 10 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.
-3x10 with 20#
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