The shenanigans of today

Warm up:

 
  • Straight arm cable pulldown: 4 x 25, 40 lbs
  • Bentover DB reverse flys: 4 x 25, 20 lbs
  • assisted dips: 4 x 25, 110 lbs

Workout:

  • Barbell bench press: 8 x 5-6 (4 x 75 lbs 60% 1RM) (4 x 80 lbs 65% 1RM)
  • Barbell bench press: 8 x 2-3 (2 x 100 lbs) ( 2 x 105 lbs) (2 x 110 lbs ) (2 x 120 lbs)

Tri-set

  • Hammer curls: 5 x 5-6, 60 lbs
  • Cable overhead triceps extension, 5 x 5-6, 70 lbs 
  • Cable upright rows: 5 x 5-6, 90 lbs

Tri-set:

  • EZ bar military press: 5 x 5-6, 60 lbs
  • EZ bar reverse curls: 5 x 5-6, 30 lbs
  • Resistance band push ups: 5 x 5-6, red band

Want to see my PR from today (hitting 2 reps for 120 lbs, 95% my max) check out Bench press

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New gym experience & gym partner

Workout:

 
  • Smith machine bench press: 5 x 3, 115 lbs

Superset:

  • smith machine shrugs: 6 x 12-15, 205 lbs
  • EZ bar bicep curls: 6 x 12-15, 40 lbs

Superset:

  • DB triceps kickback: 6 x 12-15, 15 lbs
  • EZ bar military press: 6 x 12-15, 40 lbs

Superset:

  • Cable chest press: 6 x 12-15, 50 lbs
  • Db front raises: 6 x 12-15, 20 lbs

Superset:

  • DB chest press: 6 x 12-15, 60 lbs
  • Seated triceps overhead extension: 6 x 12-15, 10 lbs

I worked out at the Planet Fitness in a new town with my friend 🙂 so I had to change some things up to my original workout. Haven’t used a smith machine for bench press in years, >.< but it worked out decently. It was nice to workout with a friend and show her the ropes with lifting. Overall good ex

Monday May 7th — Bench day (speed training)

Warm up:

 
  • Straight arm pulldown: 4 x 25, 30 lbs
  • DB upright row: 4 x 25, 10 lbs
  • Triceps pushdown: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 9 x 3-6, 80 lbs off the floor (60%1RM)

           — Barbell bench press: 5 x 3-6 (wide) 80 lbs

           — Barbell bench press (close grip): 5 x 3-6, 80 lbs 

Tri-set:

  • Smith machine one arm upright rows: 5 x 10-15, 55 lbs 
  • Incline close grip push up: 5 x 10-15
  • Smith machine bentover row: 5 x 10-15, 55 lbs

Tri-set:

  • Reverse grip lat pulldown: 5 x 10-15, 60 lbs
  • Seated overhead triceps extension: 5 x 10-15, 15 lbs, 20 lbs
  • One arm DB bentover row: 5 x 10-15, 25 lbs, 30 lbs, 35 lbs, 40 lbs, 45 lbs