Training January 18, 2015

Training January 18, 2015

My sleep schedule is a mess with this overnight shift one day a week. Fortunately I only have one more and I’ll be done with them. I did make it out to train with the crew today. Sometimes I do like training in solitude but I believe the majority of the gains come when training in a group. Here is was I did today…

Warm-ups

Stationary bike (3-minutes), rolling, Indian club swings, band pull aparts

Bench using https://www.elitefts.com/elitefts-multi-grip-log-bar.html

bar for a few

135 for 10 reps

185 for 5 reps

225 for 5 reps

Then added one chain per side to a total of 5 chains per side doing 5 reps with each added chain

Dumbbell floor press

70’s for 8 reps

110’s for 8 reps

150’s for 5 reps

168’s (dusty!!) for 2 reps

Cable rows

140 for 5 sets of 12 reps

Reverse pec deck

100 for 4 sets of 20 reps

Today felt great! We had to dust the big dumbbells off and I could see why after only getting 2 reps. I was surprised with only being able to get 2 based on how the 150’s felt. I guess that is where the line is at right now…I want to get the 168's for 10!