oh hey! hellooooooo first day back in the gym after a few days doing jack-all *shakes head*

Noontime office workout. More low rest light weight. Another upperbody day, but its all this particular office gym can accommodate.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (60 sec rests, no need for sleeves or wraps)

95 x 3
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

notes: goal was to work on my setup and my form. I wondered if I would get gassed with the short rests, but not really. Too light for that. Actually, my back has been sore for the past few days after the massage, and I was really feeling it in my back as I squeezed the lats for the bench press. So it made my back sore, lol

One Arm DB Rows (90 sec rests)

75 x 12/side
75 x 12/side
75 x 12/side
75 x 12/side

notes: to make it harder, I really focused on making the row like an arc. definitely harder.

Superset: Strict DB side Raises & DB Skullcrushers & DB Curls (90 sec rests)

10s x 15 / 20s x 15 / 30s x 15
10s x 15 / 20s x 15 / 30s x 15
10s x 15 / 20s x 15 / 30s x 15

notes: always twist as I curl. love the twist.

post: 20 min LISS

Yes, I am painfully aware I have been neglecting my lower body lately It is front and centre my plan for the weekend.

 

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