Post by TM79 on Dec 30, 2016 17:13:49 GMT
Bench
Work up to a 7 Rep Max for the day: 7x135, 165, 185, 205 (PR 7RM)
Superset
Overhead Press
Work up to a 7 Rep Max for the day: 7x95, 105, 115, 125, 5x135
Pull-ups
One set for max reps: 8, 7, 7, 7, 7
Time: 26:30
Assistance
4 Rounds:
10 Dumbbell Bench Press, 40 lb Dumbbells
8 Dumbbell Hammer Curls, 40 lb Dumbbells
6 Dumbbell Overhead Press, 40 lb Dumbbells
10 SLDL, 40 lb Dumbbells
*Try to continue from one exercise to the next.
Time: 9:15
Conditioning: Distance Run
5K, Outdoor, Paved
25:05, 8:05 Pace, 430 Calories
Comments: Upper Body Destruction today. Combining two workouts for this. Going to go ahead and do a polar bear run too. The plan is to take tomorrow off and then workout on Sunday. I've got a killer week coming up for work so will not be able to train at all Tuesday-Friday of next week.
Bench: Nice to have another PR on a main lift. That was a quick strike right there at only 4 sets.
Overhead Press: I was one rep away from a new 6 Rep Max at 135, but hit the wall at 5 reps. Oh well... May have gotten that extra rep if I hadn't been supersetting and had not just done heavy bench.
Pull-ups: These were strict. No kipping. Nothing spectacular.
Assistance: That looked easy on paper. Cool complex and very challenging. I only made it through the first round without taking a break. I took a break between curls and OHP on the last three rounds. My grip is what failed.
Run: Wanted to do more than this but was limited on time. Good pace though at almost an 8 minute mile. Honestly, I thought I did better than that. It must have been the 20+ mph wind and near freezing wind chill.
Planning to take tomorrow off and then workout again on Sunday. Have a great day!
Work up to a 7 Rep Max for the day: 7x135, 165, 185, 205 (PR 7RM)
Superset
Overhead Press
Work up to a 7 Rep Max for the day: 7x95, 105, 115, 125, 5x135
Pull-ups
One set for max reps: 8, 7, 7, 7, 7
Time: 26:30
Assistance
4 Rounds:
10 Dumbbell Bench Press, 40 lb Dumbbells
8 Dumbbell Hammer Curls, 40 lb Dumbbells
6 Dumbbell Overhead Press, 40 lb Dumbbells
10 SLDL, 40 lb Dumbbells
*Try to continue from one exercise to the next.
Time: 9:15
Conditioning: Distance Run
5K, Outdoor, Paved
25:05, 8:05 Pace, 430 Calories
Comments: Upper Body Destruction today. Combining two workouts for this. Going to go ahead and do a polar bear run too. The plan is to take tomorrow off and then workout on Sunday. I've got a killer week coming up for work so will not be able to train at all Tuesday-Friday of next week.
Bench: Nice to have another PR on a main lift. That was a quick strike right there at only 4 sets.
Overhead Press: I was one rep away from a new 6 Rep Max at 135, but hit the wall at 5 reps. Oh well... May have gotten that extra rep if I hadn't been supersetting and had not just done heavy bench.
Pull-ups: These were strict. No kipping. Nothing spectacular.
Assistance: That looked easy on paper. Cool complex and very challenging. I only made it through the first round without taking a break. I took a break between curls and OHP on the last three rounds. My grip is what failed.
Run: Wanted to do more than this but was limited on time. Good pace though at almost an 8 minute mile. Honestly, I thought I did better than that. It must have been the 20+ mph wind and near freezing wind chill.
Planning to take tomorrow off and then workout again on Sunday. Have a great day!