Workout was a little different today. Less Triples and a greater focus on max singles. I was pumped to see where I really stood.
Flat Bench Press w/Light Bands (Wider Grip): 90x5, 105x4, 120x3, 140x2, 155x1, 170x1, 185x1 (Didn't get it last week, so I was happy it went up smooth), 200x0 (I couldn't rack it and nearly strained my wrist trying. Have to remember that with this grip, my tris can't help), 175x1, 190x1 (racked it with a little push, had full control and it went up slow but steady). All in all, I was happy. Next week is my last max effort bench day, then I will deload for two weeks. My goal for next week is 200 lbs with the bands.
DB Push Press: 55x5x5. Huff!!! Puff!!!
Knee External Rotations: 8x10, 12x10, 15x10 (a grind), 20x4. Could not do another set of twenty lbs, will do these the lunchtime preceding the workout from now on.
Hoist Assisted Wide Pullup (BWT was 238): 98x6, 118x1, 108x6, 128x1, 78x15 (rest paused after the 8th rep and the 13th). These were supersetted with dips to make time for the hammer curls.
Hoist Assisted Dip: 178x6, 208x1, 188x6, 218x1, 148x15 (rest paused after the 10th rep)
Hammer Curls: 30x6, 35x1, 35x6, 40x1, 25x15.
3 comments:
Looks like the bodyweight has dropped a little bit Alberto. :) Nice workout by the way. I can't wait to get back to strength training. 2 more weeks after this week! Yeah!
Only because of stress;) We are moving to another building, some admiral decided our building should be used by someone else even though we were it's very first occupants. Packing and trying to do work at the same time (we have to be out by the 28th)is stress baskets.
You should be looking leaner after this workout. How's it shaping up for you and the wife?
Alberto,
As for leaning up. Well I haven't dropped a lot of weight, but that's not to say that I've lost some fat and added a bit of muscle. I don't really know how it's going to turn out. Weekends are really bad for me. I'm going to give this a try again come spring time (for the summer of course!) and see how things shape up. Perhaps use some supplements. But I think I've lost a little bit.
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