A Top 40 Weightlifting Blog

Friday, February 18, 2011

Day 9 of 21

Again a bit of a rush for today's work out. Funny that when you've got all day to work out it always get put off until the very end of the day. I had an hour to hit the weights before getting my kids. Here's how I spent that hour.

Warm Up
Plyometric Push Ups - 3 sets/10 reps.
Bench Press - 135lbs/12 reps.

Working Sets
Speed Bench Press - 5 sets/3 reps/135lbs + medium bands (+95lbs at top), 5 sets/3 reps/155lbs + medium bands. All 10 sets done on 1 minute.
CG Floor Press - 4 sets/8 reps/205lbs.
Bent Over Dumbbell Rows - 3 sets/8 reps/105lbs.
Reverse Grip Barbell Curls - 2 sets/12 reps/95lbs, 1 sets/8 reps/205lbs.

I should have done another set of bot rows and curls bt I was already 10 minutes late for picking up the kids. I pleased with todays work out but right now I'm ready to fall asleep. Monday is my first day of gear. I can hardly wait.

Snowdaddy

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