A Top 40 Weightlifting Blog

Thursday, October 23, 2014

Bench Press and More Walking

Yesterday The base gym was closed due to a security measure. Lucky I have several gyms I can go to so I went into work for a work out.

Warm Up
Light Stretching and Mobility Work.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/8 reps.

Working Sets
Super Set the following;
Bench Press - 12 sets/1 to 3 reps/315lbs.
Sit Ups - 3 sets/15 reps.
Dumbbell Side Laterals - 3 sets/12 reps/25lbs.
Kettle Bell Swings - 3 sets/12 reps/16, 24, 32lbs.

I also practiced dropping down into a superman position on the floor and getting back up as fast as possible in preparation for my FORCE test next week. I really enjoyed the Kettle Bell Swings.

Today I went for another walk,

Walking - 58:24 minutes/5.09km/779kcal.

Feeling good and much easier than previous 5km walks.


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