Cycle 9 – 3s Week: Overhead Press: 8/14/15
Decent amount of sleep but still only feeling average as I start the day.
Energy level increased slightly after warm-ups (6/10) and stayed that way the rest of the session.
Good session overall.
Info:
Body Weight: 173.4 lbs on 8/9/15
Pre-workout Warm-up Time: ~12 minutes
Training Time: 1 hr 24 mins
Fasted Time: ~10-11 hours
Sleep: ~6-6.5 hours
Pre-workout Warm-ups:
Rowing Machine (3 minutes)
Foam Rolling
Dynamic Stretching
Standing Long Jumps (3 x 3)
Main Lift(s):
Overhead Press superset w/ Dips:
Warm-up Sets:
OHP: 45 x 10
Dips: BW x 5
OHP: 60 x 5
Dips: BW + 55 x 5
OHP: 75 x 5
Dips: BW + 55 x 5
OHP: 90 x 3
Dips: BW + 55 x 5
Work Sets:
OHP: 105 x 3
Dips: BW + 55 x 6
OHP: 120 x 3
Dips: BW + 55 x 5
OHP: 135 x 4 (e1RM = 153)
Dips: BW + 55 x 5
Easy enough sets.
Top set done with 1 in the tank.
Assistance Exercise(s):
Bench Press w/ FatGripz super set w/ Pull/Chin-Ups:
Warm-up Set:
BP: 45 x 10
CU: BW x 5
Work Sets: (40% of Training Max)
BP: 90x 10
PU: BW +35 x 5
– Rest 1.25 minute
BP: 90 x 10
CU: BW +35 x 5
– Rest 1 minute
BP: 90 x 10
PU: BW +35 x 5
– Rest 1 minute
BP: 90 x 10
CU: BW +35 x 5
– Rest 1 minute
BP: 90 x 10
PU: BW +35 x 3
Decent sets.
Barbell Curls:
55 x 12
– Rest 30 seconds
55 x 10
– Rest 30 seconds
55 x 8
Tricep Pushdown:
60 x 15
– Rest 30 seconds
60 x 12
– Rest 30 seconds
60 x 8
