A Top 40 Weightlifting Blog

Tuesday, December 04, 2012

Cardio and Bench Press

Walked to the Powerhouse today for a work out. Gotta tell ya... I'm spent!

Cardio Training
Walk / Jog - 20 minutes ~ 1 mile.

Warm Ups
Bench Press - 60kg/12 reps, 100kg/8 reps, 140kg/1 rep.
Stretching throughout warm ups.

Power Phase
Bench Press - 4 sets/1 rep/150kg, 1 set/2 reps/150kg, 1 set/1 rep/150kg.
*4 to 5 minutes rest after each set*

Pump Phase
Bench Press (with Titan RAM) - 6 sets/4 reps/150kg.
*2 to 3 minutes rest after each set*

Back Work
WG Lat Pull Downs - 160lbs/12 reps, 2 sets/8 reps/200lbs.
Bent Dumbbell Rows - 3 sets/8, 9, 10 reps/90lbs.

Now that I'm home and resting I can almost feel my post work out protein drink spread throughout my body. The Jogging portion of the cardio felt good. Tomorrow I'll be curious to see what my body weight is.


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