This morning was a short, but solid workout. I was really happy to get this in during my child's first nap of the day... he woke up about 40 minutes into this session so I called it short slightly, but got almost everything in. Got a solid pump and enjoyed myself... an amazing way to relieve the stress of parenting.
A.
Bench Press Prep
1-2 sets x 10-15 reps @ 50-75%
Perform DB Rows @ 50-75% intensity for 1-2 sets of 10-15 reps per side.
-Complete
B.
Bench Press
4 sets x 5 reps (215# last week)
Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.
-225# across (10# over last week)
C.
Bench Press
3 sets x 8-10 reps (185# last week)
Lower the weight to a number that will have you reaching failure within the given rep range.
-185# across for 3x10 ... same weight as last week, but did 10,8,8 last week
D.
Close Grip Bench Press
3 sets x 8-10 reps (135# last week)
The goal is to reach failure within the given rep range in all 3 sets.
-155# across for 3x10 (20# over last week)
E.
Dumbbell Side Raises
3 sets x 8-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.
Paralette Push-ups x Max Reps
-2x15# for the side raises and 10,9,8 on the push-ups
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