10/26/17

AM Workout (0530)

Got a short upper-body bodybuilding session in this morning. Felt pretty solid on everything, got a decent pump.

A.
Bench Press
4 sets of 5, building
Rest as needed

-185#, 205#, 210#, 215# (f - failed the last rep and needed a spot)

after the 4th set, one set for max reps at 135#:

Max Reps = 24 reps

B.
Alternating Standing KB Press
3 Sets of 20 (10 each arm)
Rest as needed

-53# KBs x 8 each arm ... 53# KBs x 7 each arm ... 35# x 10 each arm ... dropped it down on that last set... was going to failure on the first two sets ... have never done this movement, was very challenging.

C.
10 Super-Sets:
Strict Weighted Dips (10#) x 10 reps
DB Hammer Curls (2 x 50# DB) x 10 reps
Rest :90

-Complete ... failed the 10th dip on the 9th set and the 9th and 10th rep on the 10th set ... big effort/huge pump on this. Great training.

D.
3 Super-Sets:
DB Skull Crushers (2 x 25# DB) x 10 reps
DB Tricep Extensions (2 x 15# DB) x 10 reps
Rest :90

-Complete

PM Workout (1645) 

Due to time constraints this morning the short workout I got in left me wanting more. Went back to get in some extra stuff at the gym at work. Was in and out in 30 minutes and got a decent pump.

A.
4 Sets of:
Incline DB Bench Press x 10 reps
Rest as neeed

-40#, 60#, 70#, 70#s

B.
3 Sets of:
Side Lateral Raise x 10 reps
Rest as needed

-15#, 15#, 20#s

C.
3 Super-Sets:
Tricep Push-Downs x 12 reps
Rope Cable Curls x 12 reps
Rest :60

-Complete ... don't remember loads

D.
3 Sets:
Single-Arm Tricep Push-Down x 20 reps (10 each arm)

-25# across

E.
3 Sets:
Wide-Grip Cable Bicep Curl x 12 reps
Rest :60

-Complete

F.
3 Sets:
Face Pulls x 20 reps

-Complete ... don't remember loads