Cycle 11 – 1s Week: Overhead Press: 3/8/13

Another 6 hour sleep before work.
Felt decent as I arrived at the gym. (6/10)
Today was a short session due to other responsibilities so didn’t do all my assistance work.
Was also trying to not push myself too hard considering it is my 1st week back in training after a 2 week layoff.

This is also my 2nd training session as I start my journey with Carb Backloading!
Honesty, I do not think I backloaded enough the night before!


Body Weight: 161.5 lbs on 3/3/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 0 mins

Fasting Time: ~12 hours

Pre-workout Warm-ups:

2 minutes Jump Rope
Foam Rolling
Dynamic Stretching

Main Lift:

Overhead Press:

Warm-up Sets (w/ Fat Gripz Superset with Chin-ups):
OHP: 45 x 10
CU: BW x 10

OHP: 50 x 5
CU: +25 x 8

OHP: 60 x 5
CU: +25 x 8

OHP: 75 x 3
CU: +25 x 8

Work Sets (Superset with Chin-ups):
OHP: 95 x 5
CU: +25 x 6

OHP: 110 x 3
CU: +25 x 6

OHP: 120 x 2 (e1RM = 128)

Training Max:
OHP: 125 x 1

135 x 1

First work set was fine but the 2nd and 3rd felt heavy!
Somehow felt strong on my Training Max set and decided to attempt a single with success!
I should deload so I can progress better …

Assistance Exercises:

Bench Press w/ Fat Gripz & superset with Dips:
(50% of Training Max)

BP:45 x 10
Dips: 0

BP: 100 x 10
Dips: 0
Rest: 1 mins

BP: 100 x 10
Dips: 0
Rest: 1 mins

BP: 100 x 10
Dips: 0
Rest: 1 mins

BP: 100 x 8
Dips: 0
Rest: 1 mins

BP: 100 x 6
Dips: 0

Pressed for time and not feeling too strong so decided to not do my dips superset.
I should deload the weight next time and build myself back up slowly.

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 0
Work Set: 0

Right Arm:
Warm-up Sets: 0
Work Set: 0

Skipped it due to time constraints

Dumbbell Side Bends (w/ Fat Gripz):

Left Side:

Right Side:



Tabata Jump Rope:

Work: 8 x 20s
Rest: 8 x 10s

Just a quick session to finish everything up.