Post by TM79 on Feb 4, 2017 19:37:47 GMT
Mesocycle 15. Week 1. Session 5.
Bench
In 6 sets, work up to 3(7x190): 7x135, 160, 180, 190, 190, 190
Rows
In 6 sets, work up to 3(7 Rep Max for the Day): 7x135, 155, 155, 155, 155, 155
Time: 20:20
Accessory
4 Rounds:
5 L-Pull-ups
5 Strict Ring Dips
10 Dumbbell Curls, 30 lb Dumbbells
10 Dumbbell Overhead Press, 30 lb Dumbbells
Time: 10:30
Conditioning: Distance Run (Treadmill)
5K, 28:30, 9:10 Pace, 482 Calories, 159' Elevation Gain
Comments: Begin upper body destruction in three, two, one...
Bench: This was good programming. Just barely got all my reps and my form stayed pretty good.
Rows: Started too fast on these. A daily max would've been higher, probably 185, but to stay at 3 sets I stayed at 155.
Accessory: Haven't done L Pull-ups in a while and sure as heck haven't improved on them. Ha ha. Full reset at the bottom of each rep on those. The rest wasn't that bad but the dumbbell sets were broken up. My arms are definitely sore now.
Treadmill: Kept it slow on this today. I wanted to go longer but am out of time. I built a shelf yesterday at work and put it directly above the treadmill. Now I can put my laptop up there and stream videos while I run. Today I watched the first quarter of "13 Hours" from Amazon Prime. Good stuff... Well, that concludes the first week of this cycle. I plan to do reps of 5 next week. Work is going to be crazy toward the end of next week so my goal is to get the majority of my lifting done earlier in the week. Have a great day!
Bench
In 6 sets, work up to 3(7x190): 7x135, 160, 180, 190, 190, 190
Rows
In 6 sets, work up to 3(7 Rep Max for the Day): 7x135, 155, 155, 155, 155, 155
Time: 20:20
Accessory
4 Rounds:
5 L-Pull-ups
5 Strict Ring Dips
10 Dumbbell Curls, 30 lb Dumbbells
10 Dumbbell Overhead Press, 30 lb Dumbbells
Time: 10:30
Conditioning: Distance Run (Treadmill)
5K, 28:30, 9:10 Pace, 482 Calories, 159' Elevation Gain
Comments: Begin upper body destruction in three, two, one...
Bench: This was good programming. Just barely got all my reps and my form stayed pretty good.
Rows: Started too fast on these. A daily max would've been higher, probably 185, but to stay at 3 sets I stayed at 155.
Accessory: Haven't done L Pull-ups in a while and sure as heck haven't improved on them. Ha ha. Full reset at the bottom of each rep on those. The rest wasn't that bad but the dumbbell sets were broken up. My arms are definitely sore now.
Treadmill: Kept it slow on this today. I wanted to go longer but am out of time. I built a shelf yesterday at work and put it directly above the treadmill. Now I can put my laptop up there and stream videos while I run. Today I watched the first quarter of "13 Hours" from Amazon Prime. Good stuff... Well, that concludes the first week of this cycle. I plan to do reps of 5 next week. Work is going to be crazy toward the end of next week so my goal is to get the majority of my lifting done earlier in the week. Have a great day!