Cycle 5 – 5s Week: Overhead Press: 3/28/14
Feeling good as I drive to the gym.
Energy level stayed constant through the session until the end.
Felt somewhat worn out as I finished the session.
Decent overall but still needs improvement.
Info:
Body Weight: 177.6 lbs on 3/23/14
Pre-workout Warm-up Time: 18-20 minutes
Training Time: 1 hr 30 mins
Fasted Time: ~10-11 hours
Sleep: 6 hours
Pre-workout Warm-ups:
Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises
Wall Ball (1 x 10)
Main Lift(s):
Overhead Press:
Warm-up Sets:
45 x 5/5
60 x 5
70 x 5
85 x 3
Work Sets:
95 x 5
105 x 5
120 x 5 (e1RM = 140)
Sets felt easy enough.
Felt like I saved 1 rep on the top set.
Assistance Exercises:
Bench Press w/ Fat Gripz:
45 x 10
(45% of e1RM)
95 x 10
– 1 minute rest
95 x 10
– 1 minute rest
95 x 10
– 1 minute rest
95 x 10
– 1 minute rest
95 x 10
Nice easy sets.
Bar felt light!
Bent-over Barbell Row:
135 x 10
– 1 minute rest
135 x 10
– 1 minute rest
135 x 8
– 1 minute rest
135 x 8
– 1 minute rest
135 x 8
Better than last session but not good enough.
Still need to build up my endurance!
Barbell Curls w/ Fat Gripz:
45 x 5/5
45 x 16
– 30 second rest
45 x 10
– 30 second rest
45 x 8
Arms are jello!
Dips:
BW x 5/5
BW x 10
– 30 second rest
BW x 8
– 30 second rest
BW x 5
Arms even more Jello!
Sit Ups:
1 x 20
– 30 second rest
1 x 16
– 30 second rest
1 x 12
– 30 second rest
1 x 8
– 30 second rest
1 x 6
Tired once I finished (5/10).
