Cycle 12 – 1s Week: Bench Press: 1/14/16
Good amount of sleep and felt good as I start the day.
Managed to do what needed to be done but felt fatigued at the end.
Info:
Body Weight: 173.8 lbs on 12/27/15
Pre-workout Warm-up Time: 10 minutes
Training Time: 1 hr 5 mins
Fasted Time: ~12 hours
Sleep: ~7-8 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Standing Long Jump (1 x 3)
Main Lift(s):
Bench Press superset w/ Fat Gripz Pull-up/Chin-up
Warm-up Sets:
BP: 45 x 10
PU: BW x 5
BP: 90 x 5
CU: BW + 45 x 3
BP: 112.5 x 5
PU: BW + 45 x 3
BP: 135 x 3
CU: BW + 45 x 3
Work Sets:
BP: 170 x 5
PU: BW + 45 x 2
BP: 192.5 x 3
CU: BW + 45 x 2
BP: 215 x 1
PU: BW + 45 x 2
Good, tough sets.
Assistance Exercises:
Overhead Press w/ Fat Gripz Superset w/ Dips:
Warm-up set:
OHP: 45 x 10
Dips: BW x 5
Work Sets: (35% of Training Max)
OHP: 55 x 10
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 55 x 10
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 55 x 10
Dips: BW + 45 x 3
Cable Curls w/ Fat Gripz:
60 x 10
– Rest 30 seconds
60 x 7
– Rest 30 seconds
60 x 6
Cable Tricep Pushdown w/ Fat Gripz:
70 x 12
– Rest 30 seconds
70 x 7
– Rest 30 seconds
70 x 6
Waiter Carry:
Left Arm: 80 x 20 yards
– Rest 1 minute
Right Arm: 80 x 20 yards
– Rest 1 minute
Left Arm: 80 x 20 yards
– Rest 30 seconds
Right Arm: 80 x 20 yards