Cycle 3 – 1s Week: Overhead Press: 1/31/14
Only 3.8 hours of sleep before gym time but had around 6 hours the day before.
Felt average as I started my day (5/10).
Switched from Primatene to Bronkaid for EC Stack and I think it works better for me.
Felt more alert and energized with it making the rest of the session with good energy despite the lack of sleep!
Overall a good session!
Info:
Body Weight: 178 lbs on 1/26/14
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 30 mins
Fasted Time: ~9-10 hours
Pre-workout Warm-ups:
Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises
Main Lift(s):
Overhead Press:
Warm-up Sets:
45 x 5/5
65 x 5
80 x 5
95 x 3
Work Sets:
120 x 5
135 x 3
150 x 1 (e1RM = 150)
Tough sets.
At least I made the bare minimum this time!
Assistance Exercises:
Bench Press w/ Fat Gripz:
45 x 5/5
(47% of e1RM)
110 x 10
– 1.25 minute rest
110 x 10
– 1 minute rest
110 x 10
– 1.5 minute rest
110 x 10
– 2 minute rest
110 x 10
Easy sets.
Think I do bench better with a really tight stance, feet almost hugging the bench.
Bent-over Barbell Row:
135 x 10
– 1 minute rest
135 x 10
– 1.5 minute rest
135 x 10
– 2 minute rest
135 x 10
– 3 minute rest
135 x 10
Easy sets.
Barbell Curls w/ Fat Gripz:
45 x 5/5
55 x 12
– 30 second rest
55 x 8
– 30 second rest
55 x 5
It burns!
Dips:
BW x 5/5
BW+25 x 10
– 30 second rest
BW+25 x 8
– 30 second rest
BW+25 x 5
Tough sets as usual.
Dragon Flags:
1 x 5
– 30 second rest
1 x 5
– 30 second rest
1 x 3
– 1 minute rest
1 x 3
– 1 minute rest
1 x 3
Finish strong but painful!
