A Top 40 Weightlifting Blog

Thursday, December 13, 2012

Cardio and Bench Press

Wow!!! What a work out! My spirit almost left me for good. it took about an hour for me to recover from this one.

Cardio Training
Walking - 4.88km, 49 minutes, 817 kcal.

Warm Up
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/2 reps.

Power Phase
Bench Press - 3 sets/1 rep/335lbs, 2 sets/1 rep/345lbs.
*5 minutes rest between sets*

Pump Phase
Bench Press with Titan RAM - 6 sets/4 reps/345lbs.
*3 minutes rest between sets*

Extra Stuff
Dumbbell Rows (kneeling on bench) - 3 sets/8 reps each side/90lbs.
Seated Machine Flys - 3 sets/12 reps/205lbs.

Most difficult work out I've had in quite some time. I Love It!!! Tomorrow I'll be walking again.


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