Cycle 15 – 1s Week: Overhead Press: 8/23/13
Had a couple of naps before I finally was able to sleep for 5 hours before work.
Couple more naps after and think that added well enough to make me feel decent as I started to go to the gym after work (6/10).
Energy level boosted nicely after my warm-up sets (7/10) and stayed that way the rest of the session!
Good session overall and helped motivate me considering my lacktastic previous session a couple days ago!
Info:
Body Weight: 175.4 lbs on 8/18/13
Pre-workout Warm-ups: 20 mins
Training Time: 1 hr 15 mins
Fasting Time: ~10-11 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
2 minutes Jump Rope
Main Lift:
Overhead Press:
Warm-up Sets (w/ Fat Gripz Superset with Chin-ups):
OHP: 45 x 10
CU: BW x 10
OHP: 55 x 5
CU: BW x 10
OHP: 65 x 5
CU: BW x 10
OHP: 80 x 3
CU: BW x 10
Work Sets (Superset with Chin-ups):
OHP: 100 x 5
CU: BW x 10
OHP: 115 x 3
CU: BW x 10
OHP: 125 x 5 (e1RM = 146)
Nice sets.
Energy level boosted starting with the 1st work set (7/10).
Finished with my goal of 5 reps on the top set with 1 more saved in the tank!
Assistance Exercises:
Bench Press w/ Fat Gripz & Superset with Dips:
BP: 45 x 10
Dips: BW x 10
(50% of Training Max)
BP: 100 x 10
Dips: BW x 10
– 90 second rest
BP: 100 x 10
Dips: BW x 7
– 90 second rest
BP: 100 x 10
Dips: BW x 6
– 120 second rest
BP: 100 x 10
Dips: BW x 5
– 90 second rest
BP: 100 x 10
Dips: BW x 4
Bench press sets felt easy enough but my arms keeps feeling on fire when I do my dips afterwards and not able to get my desired reps.
Barbell Bent-over Rows:
100 x 10
– 60 second rest
100 x 10
– 60 second rest
100 x 10
– 60 second rest
100 x 10
– 60 second rest
100 x 10
All reps felt super easy today somehow.
Think I made my form proper this time.
Dumbbell Side Bends (w/ Fat Gripz):
none
Finisher:
Advanced Burpees w/ Chin-ups & Toes to Bar:
1 x 5
– 90 second rest
1 x 4
– 90 second rest
1 x 3
– 60 second rest
1 x 2
– 30 second rest
1 x 1
Still feeling good so decided to do some burpees with a chin up and toes to bar done with each rep.
Good times!
