office workout with coworker. I temporarily lost my workout sheet, so I had to work off memory. late morning office workout.

warmup: discussed pokemon go

Overhead Press (traded sets back and forth, cambered bar, clean from floor once)

75 x 3
125 x 1
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3

notes: my coworker actually did seated presses on the Smith, I thought we could go back and forth faster if we didn’t have to change weights. the rest periods were really short! made it harder. Now that I found my sheet for real, I realize I got the weight wrong… working sets were supposed to be 145! FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFuuuuu uuuuuuuuuuuuuuccccccccccccccccccccccccccccckkkkkkk kkkkkkkkkkkkkkkkkkkkkkkkkk

gains lost

Widegrip Pulldowns (traded sets back and forth)

10 plates x 10
8p x 10 extra slow reps
8p x 16
8p x 20

notes: we kept the weight where he was comfortable, so I goofed around a bit.

Superset: DB Front Raises & V-Bar Pushdowns & DB Hammer Curls (traded supersets back and forth)

20s x 10 / 15 plates x 10 / 40s x 10
20s x 10 / 15 plates x 10 / 40s x 10
20s x 10 / 15 plates x 10 / 40s x 10

notes: by the end, coworker was DYING. he had to dropset the hammer curls, and he could barely curl 10 lb DBs by the end, so he had a good workout. As for me… looking at my sheet, I realize I was supposed to do 12 reps… so,,,,,,,, w-ever. screw it. boo.

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