Noontime office workout!

 

Bench Press

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

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

100 x 5 / o&b

115 x 5 / o&b

 

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

135 x 3 / 115 x 5

155 x 3 / 5

175 x 10 / 5 (sleeves worn for bench)

 

Joker Sets (2-3 min rest)

215 x 3

240 x 1   Weight PR!!

255 FAIL

 

notes:  Was feeling good so went for it.  240 went up easy!  255 I got stuck halfway through, and the spotter had to bail me out.

 

Assistance

Overhead Press   (no rest for warm ups, cleaned the cambered bar from the floor at the start of each set)

warm-up

60 x 5

80 x 5

95 x 3

115 x 1

 

main assist (90 sec rest, sleeves worn)

140 x 3

140 x 3

140 x 3

140 x 3

140 x 3

 

 

notes:  very successful session!  keep grinding the weights out, the strength will follow.

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