Was in the office gym by 20 after 6, let’s do it!

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

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

65 x 5 / o&b

80 x 5 / o&b

main – Superset OHP and One Arm DB Rows (1-2 min rest b/w sets)

100 x 5 / 70 x 5/5

115 x 3 / 80 x 5/5

130 x 6.5 / 90 x 5/5

notes:  6.5 reps means I failed on the 7th rep!

joker sets – Superset OHP and 1 Arm DB Rows (2-3 min rest)

145 x fail / 100 x 5/5

160 x fail / 100 x 5/5

notes:  when I went for 145, I ended up doing a push press and when I went for a strict rep, I failed.  Tried 160 for the hell of it, yup failed that one outright, lol.  I was done!

 

Assistance

Bench Press   (30 sec rest)

85 x 10

85 x 10

85 x 10

85 x 10

85 x 10

 

Widegrip Free Cable Pulldowns ( 30 sec rest)

115 x 10

115 x 10

115 x 10

115 x 10

115 x 10

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 15

115 x 15

Concentration Curls (30 sec rest)

40 x 8/8

40 x 11/11

40 x 5/5

notes:  My left side was MUCH weaker – tendinitis in the forearm.  I was able to focus and do a halfway decent second set, but I was so burnt that my third set wasn’t happening.  I was feeling like the tank was empty, so I called it there and went for breakfast!

 

 

 

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