Thursday, March 14, 2013

5/3/1: Shoulder Press

LifeFitness ISO Shoulder Press: 32.5x5, 47.5x5, 65x3, 80x5, 85x5, 90x7 (Rep Out Set), 55x10 (Rep Out Set), 55x8 (Rep Out Set)

Assisted Pullups (Monster Mini Bands): sets of 3, 3, 2, 2, 2 reps

LifeFitness ISO Row (Elbows In): 105x12x4

Pallof Press Isometric Holds: 30 pounds with 4 holds each side.  Longest I could hang on was 15 seconds.  May start cycling lighter weights for longer holds.

Jacobs Ladder: 8 rounds of 75 seconds on and 60 seconds off.

On March 11, in preparation for Navy physical and to start getting lean, I decided to do a workout a day for 26 days. Today was Day 4.

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