C4W1D1: 4/13/12

Before work I slept for around 5-6 hours and had around 1-2 hour nap.
Very crappy rest and had a headache the first hour of work.
Once I finished everything I needed to do after work I went to the gym and actually felt a bit better. (8/10)
My left knee was acting out a bit but went away after taking some Motrin before I drove to the gym.
A surprisingly good training session considering I had crappy sleep then a long night at work.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Dynamic Stretching

Main Lift:

Overhead Press

Overhead Squat Warm-up Set:
45 x 10

Power Clean Warm-up Set:
115 x 5

OHP Warm-up Sets:
45 x 10
60 x 5
75 x 5
90 x 3

Work Sets:
95 x 5
110 x 5
125 x 6 (1RM = 150)

Still need to work on my overhead press.
Need to decide if its better to breath at the top or the bottom.
Was planning to get 7 reps on the top set but just couldn’t.
At least it is one of my better Week 1 start!

Assistance Exercises:

BBB Bench Press superset with Pull/Chin-ups:
(70% of Training Max)

BP: 165 x 10
Pull-ups: +25 x 7

BP: 165 x 10
Chin-ups: +25 x 7

BP: 165 x 9
Pull-ups: +25 x 5

BP: 165 x 7
Chin-ups: +25 x 5

BP: 165 x 7
Pull-ups: +25 x 5

This was quite difficult to do.
Wore wrist wraps on all sets and used the belt on the 4th and 5th BBB BP sets.
Also decided to start working on my weighted pull/chin-ups and surprised I managed to do what I did today.

BB Curls:
55 x (3 x 10)

Surprisingly easier to do since the last session.

Tricep Pushdown:
70 x (3 x 10)

Was easy enough to do but it really made my arms burn.

Face Pull:
50 x 10
50 x 10
60 x 10

Started real light because I never done this before.
Surprisingly enough it was way too light.
Hope I was doing them right!



Weight: 90 lbs
Distance: 40 yards/Lap
Laps: 4
Rest: 1 minute
Terrain: Asphalt

Weight: 180 lbs
Distance: 40 yards/Lap
Laps: 6
Rest: 1.5 minutes
Terrain: Asphalt

Total Time: 14m52s
Route: http://connect.garmi…ivity/167599886

Had enough time today to push the prowler after getting home from the gym.
Not sure what happened but I managed to finish much faster today!