Been having a good week.  Hungry for some PRs today!  My triceps have been FRIED lately.  I think that Tuesday workout wrecked me.  Shoulders felt fine, chest felt fine, but tri’s felt scorched from Wednesday night through to Thursday night as I type this.  Still won’t stop me from a pressing workout, though.  I decided no joker sets today though, just do my working sets and my assistance and move on.

I was in the office gym (the bad one) by 6:20 AM, so I had it all to myself.  No squat racks in this one, so I had to clean the bar before I could press it.

Overhead Press

warm-up (no rest b/w supersets)

50 x 5 / over & backs w/ resistance band x 8

65 x 5 / ob8

80 x 5 / ob8

main (2-4 min rest b/w sets)

100 x 5 / ob8

110 x 3 / ob8

125 x 10 / ob8

 

notes:  Great success!!  Bigtime rep PR on the top set.  No joker sets, so time to move on.

 

Assistance

Bench Press (30 sec rest)

85 x 10

85 x 10

85 x 10

85 x 10

85 x 10

One Arm DB Row (30 sec rest)

80 x 10/10

80 x 10/10

80 x 10/10

80 x 10/10

80 x 10/10

notes:  went a little lighter this workout and tried to work the contractions.

Closegrip Bench Press (30 sec rest)

85 x 15

85 x 15

95 x 15

115 x 15

Overhead Cable Curls  (30 sec rest)

37.5 x 15

37.5 x 15

37.5 x 15

notes:  this cable machine is heavy, so I had to adjust accordingly

Rear Delt Cable Flys  (30 sec rest)

15 x 15

15 x 15

15 x 15

 

notes:  and that was that!  Early morning office workout done!  My back is feeling tired as hell, will need to double up on the rest so I can do squats and deadlifts tomorrow.

Advertisements