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Week 3: Workout A

23 May
Bench Press illustration

Image via Wikipedia

Week 3: 5/23/11

Another early morning workout. Did my morning routine (brush teeth, drop the kids off at the pool, drink some cold water). Was great to see when I checked my body fat % and weight this morning. Looked like I lost fat and gained lean body mass 😀

Weight: 174 lbs
Body Fat %: 19.7%

Took my White Flood again with my Intra-workout drink to help boost and wake me up. Everything went and felt easy today somehow! Maybe I was motivated after that weigh in this morning!
Overall an outstanding workout day!

Lifting:
(WU = Warmup Sets, WS = Work Sets)

Squats:
WU
Bar x (2×5)
90 x 5
135 x 3
WS
180 x (5×5)

Bench Press:
WU
Bar x (2×5)
85 x 5
WS
130 x (5×5)

Bent-over Rows:
WU
none
WS
125 x (5×5)

Dips:
WU
BW x 5
WS
+20 x (3×5)

Reverse Crunch:
(3×12)

Cardio:

None

Workout Notes:

Squats:


Somehow squats today felt lighter than last session! All pumped up today.
1st 2 sets felt like a warm-up and I was definitely warmed up on the 3rd and consecutive sets. I was feeling all HULKED up lol.
When I started my right knee was acting up but by the 3rd set it was all gone.

Bench Press:

Decided to add +10 lbs from last session and my bench session today still felt light also! Maybe I was just getting motivated because I was watching some young guy struggling to use the Smith Machine next to me doing 1/4 squats with 20 lbs total on the bar! Kinda made me giggle inside as he and one of the PT’s there was giving each other High Fives and stuff.
I may add +10 lbs next session and see how it goes from the 1st set.

Bent-over Rows:

This lift somehow felt lighter also compared to last session! Was just taking my time doing it making sure I am doing it right.
I may add +10 lbs next session on this as well and see how it goes from the 1st set.

Dips:
Easy sets.
Right shoulder did not act up on me today.

Reverse Crunch:
Good sets as well!
No stop in-between this time as well!

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Posted by on May 23, 2011 in Training Log

 

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