Week 5: Workout A (Day 2 of Transformation Challenge)

06 Jun

Week 5: 6/6/11

Generally an early bird workout again.
Kinda tired due to not getting straight 6 hours of sleep but pushed myself to lift anyways. Think not enough sleep is gonna be my downfall and need to get my schedule straight so I can get enough rest so I can lift better!
Still some form issues but nothing that can’t be fixed.

Had an old lady tell me I shouldn’t be grunting and that its only use is to get attention and show-off! Honestly, I like grunting and I was a grunt for 4 years! I feel like it helps me …

(WU = Warmup Sets, WS = Work Sets)

Bar x (2×5)
90 x 5
135 x 3
180 x 2
225 x (5×5)

Bench Press:
Bar x (2×5)
70 x 5
115 x 3
160 x (5×5)

Bent-over Rows:
150 x (5×5)

BW x 5
+40 x (3×5)

Reverse Crunch:



Workout Notes:


I keep trying to tell myself “Chest Up! Hips Back!”
Weight is definitely getting heavy for me, or maybe I am just tired as usual.
Need to work on my descent and control it more.

Bench Press:

Cuing myself to dig in. “Tight Shoulders! Arched Back! Butt Down!”
Bar is definitely just above the eyes at rest until I unrack it and place it above my nipple line.
While doing the bench press I am trying to concentrate to keep tight shoulders. arched back and butt down.
Weight is now at a good level to start +5 lbs progress again instead of +10 lbs.
Also need to control my descent as well on this lift.

Bent-over Rows:

Think I still have some form issues here.
Need to keep my head at a neutral alignment with my spine and not look straight forward!
Weight is now at a good level to start +5 lbs progress again instead of +10 lbs.

Good sets and still no right shoulder pain!
Can’t wait to get a plate on it again next session!

Reverse Crunch:
I didn’t start feeling the burn until the last set just like the last few other sessions.
Feels good and makes me feel alive!

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Posted by on June 6, 2011 in Training Log


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