No warmup because I was late....sigh
Bench press - Bar (12 reps), + 40lbs (10 reps) + 20lbs (8 reps), @ 115lbs (my usual limit), busted out 5 reps, and then 125 (3 reps -- did them with proper form), and then 135lbs (3 reps, the last 1 was little wobbly and I felt my lower back strain).
Rack Dead Lift - started off with Bar + 90lbs - (10 reps, but strangely, I was doing it all weird because I felt my lower back strain a lot, and I wasn't stranding completely straight. Usually, I do these pretty well).
Anyway, the next weight was +40lbs - 10 reps, followed by +40lbs (8 reps), +20lbs (5 reps). So in total, I did 235lbs for a rack.
Dual exercise:
Speed Box Squats (3 sets of 20) alternating with Shoulder Press with Barbell (just the bar - 3 sets of 20).
The first shoulder bar press, I did with no legs, but the 2nd two sets, after the 10th rep, I had to use my legs to generate momentum.
Seated Row (40lbs) Both Arms - 3 sets of 10
Leg Curl - 70lbs (10 reps -- too easy), 90lbs (10 reps - too easy), 120lbs (10 reps, challenging because my hamstrings were burning).
Rope Curl - 40lbs (elbows at sides, tucked) - 3 sets of 10 (the last 3 reps were always iffy..)
Tricep Pull Down - 40lbs - 3sets of 10 (pretty easy).
Full set of stretches.
Hopefully the hotel next week has a good gym that I can do 5 days of working out at.
No comments:
Post a Comment