My eye has been hurting me lately, but I will be JWF (jolly well fucked) if I let it keep me from working out.

 

In the gym by 6:45 AM, hittin 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

70 x 5 / o&b

85 x 5 / o&b

main – Superset OHP and Free Cable Widegrip Pulldowns (1-2 min rest b/w sets)

90 x 5 / 115 x 5

105 x 5 / 115 x 5

120 x 9 / 115 x 5

notes:  stopped on the AMRAP set when I couldn’t press it up in one smooth motion any more.

 

Assistance

Superset Bench Press and Pulldowns   (60 sec rest)

warm-up

70 x 5 / 115 x 10

90 x 5 / 115 x 10

110 x 5 / 115 x 10

main assist

145 x 5 / 115 x 10

145 x 5 / 115 x 10

145 x 5 / 115 x 10

145 x 5 / 115 x 10

145 x 5 / 115 x 10

notes:  was having a hard time keeping a proud chest on the pulldowns, I was starting to cave forward, it was wearing me out!

 

No arm work for me today, am changing up my arm workouts a bit, every 4th day instead.

Rear Delt Finisher

Reverse Cable Flys (10 sets, 10 seconds rest)

5 pounds x 10 reps x 10 sets

notes:  not 5 pounds per arm, more like 2.5 pounds per arm… sounds wimpy but it works!!

 

post-workout:  20 min elliptical

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