A Top 40 Weightlifting Blog

Monday, April 29, 2013

Bench Press and Walking

Walking to the Powerhouse this morning for some Bench Press. Then, walk home.

Walk to Powerhouse - ~30 minutes, ~3 km, ~500 kcal.

Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 5 sets/1 rep/359lbs.
*aprox 5 minutes rest after each set*

Pump Phase
Bench Press (with light bands 30 to 60lbs) - 6 sets/5, 4, 4, 4, 4, 3 reps/300lbs to 330lbs.
*aprox 3 to 4 minutes rest after each set*

Extra Fun
super set the follow
Dumbbell Rows - 3 sets/10 reps per side/105lbs.
Lat Pull Downs - 3 sets/10 reps/180lbs.
Triceps Cable Extensions - 3 sets/12 reps/6 plates on stack (it burns!!!)

Walk Home - ~30 minutes, ~3 km, ~500 kcal.

Another great work out. The strength is still with me. The Power Phase was heavy but manageable. The Pump Phase also felt heavy. The Extra Fun really pumped up the rest of my upper body. The walk home was slow and steady. Loving the Power!!!


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