A Top 40 Weightlifting Blog

Sunday, February 13, 2011

Day 7 of 21

Work still manages to get in the way of work outs. With the kids off to bed for an afternoon nap, I've got 2hrs till I have to work. Time to hit the gym.

Warm Up
Stationary Bike - 5 minutes.
Flat Bench Press - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 275lbs/2 reps, 325lbs/2 reps.

Working Sets
1 Board Bench Press - 325lbs/4 reps, 345lbs/2 reps, 365lbs/1 rep, 315lbs/6 reps.
*super set the following.
Dips - 3 sets/6 reps.
Bent Over Rows - 3 sets/6 reps/225lbs.
Declined Sit Ups + 25lbs plate - 3 sets/15 reps.

I would have liked to do a fourth set of the working sets. How about those bench sets for warm up? 325lbs for a double, WOW!!! Obviously this is a PB for me. Not a big one but I'll take it. Next week I'm into my bench shirt and back up to three boards. Tomorrow I need to spoil my lady.


No comments: