Today was just a heavy lift day.
5 sets 5 reps of each exercise
Flat bench last set 275lbs
Close grip 225lbs
Two chain sets
Roman chair dips body weight
Pull downs 100lbs
Alternating curls 35lbs
Cable crossover curl 40lbs
Finished with a 1.5 mile run.
Saturday, July 7, 2012
Happy 4Th!
Dan has been telling me about this workout for awhile. It was rough as my lower back has not been agreeing with me here of late.
Run 1.5 miles
Swim 10 lengths
Run 1.5 miles
That final 1/4 mile back was a bitch but so glad I got it done.
Run and swim he said. Itll be fun he says.
Run 1.5 miles
Swim 10 lengths
Run 1.5 miles
That final 1/4 mile back was a bitch but so glad I got it done.
Run and swim he said. Itll be fun he says.
Tuesday, July 3, 2012
Monday afternoon funnies.
This elbow. All I'm gonna say on that.
Well today was chest and arms. Hooked up with Matt in the gym and we had a good session. This gym I am working out in. Wow talk about a sweat box. I'm changing clothes and was already sweating.
My lifts and numbers
275lb bench for final set for 3
(elbow didn't like this at all but as Chris says, go heavier.)
3 sets of chains with max rep and lockout for last rep.
40lb shoulder press with a crunch at the end of ROM. 3 sets to failure.
Weighted dips on roman chair. I went up to three plates here on final set but only got 3 reps. Once again my elbow thanked me.
135lb close grip bench, 3 sets for 15 reps.
60-40-20 straight bar curls to failure
30lb isolated Arnold curls, 3 sets for 10 reps
A really good workout. Matt pushed himself and I tried to keep up. This elbow thing doesn't seem to be gettig better. May need to look into an extended break and let this heal up.
Well today was chest and arms. Hooked up with Matt in the gym and we had a good session. This gym I am working out in. Wow talk about a sweat box. I'm changing clothes and was already sweating.
My lifts and numbers
275lb bench for final set for 3
(elbow didn't like this at all but as Chris says, go heavier.)
3 sets of chains with max rep and lockout for last rep.
40lb shoulder press with a crunch at the end of ROM. 3 sets to failure.
Weighted dips on roman chair. I went up to three plates here on final set but only got 3 reps. Once again my elbow thanked me.
135lb close grip bench, 3 sets for 15 reps.
60-40-20 straight bar curls to failure
30lb isolated Arnold curls, 3 sets for 10 reps
A really good workout. Matt pushed himself and I tried to keep up. This elbow thing doesn't seem to be gettig better. May need to look into an extended break and let this heal up.
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