Week 6: Workout B (Day 11 Transformation Challenge)

15 Jun

Week 6: 6/15/11

Another early morning workout and I almost missed it because my alarm didn’t go off! Good thing I woke up 15 minutes AFTER the time I set my alarm on.
Unfortunately my wife decided to keep me UP that night so I only was able to get around 4-5 hours sleep. I think that is why my left adductor and/or gracilis muscle was kinda tight this workout 😀

(WU = Warmup Sets, WS = Work Sets)

Bar x (2×5)
65 x 5
110 x 3
155 x 2
200 x 1
245 x (5×5)

Bench Press:
Bar x (2×5)
85 x 5
130 x 3
170 x (5/5/5/4/4)

Bent-over Rows:
160 x (5×5)

BW x 5
+50 x (3×5)

Reverse Crunch:



Workout Notes:


Think for the most part I did ok.
Except for the 3rd set when I lost my tightness on holding the bar down on my back and made the bar roll off a bit.
And I think there was a couple of reps that did not quite make it to parallel 😦
Also still have a bit of forward lean that need to get fixed.
MUST Remember to keep my Chest Up!
Still need some work but getting there.

Bench Press:

Some reason I decided to make the bar height one notch down.
Think that is what made the bar somehow feel slightly heavier and made me stall this session 😦
Had today setup to BP 10 lbs heavier but by the time I was at my work set I did a couple of reps and realized it’s too heavy so I immediately changed my work set by 5 lbs lighter.
Next session I will change the bar height up a notch and try again.

Bent-over Rows:

I think its much better than the last session.
Followed the tips I found on a blog post here:…row-technique/

No shoulder pain still and the weight somehow felt LIGHT!
Still had a couple of people stare at my like I am crazy or something doing weighted dips 😀

Reverse Crunch:
Felt easy to do today somehow.
Just busted them out and went on my way home.

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Posted by on June 15, 2011 in Training Log


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