Lunch
1 minute on treadmill @ 6 mph
1 minute of the following exercise:
EO's
Hanging leg raises
Ab roller
Slasher right
Slasher left
Burpee
Windshield wiper
Pike planks
Reverse sit-up
Flutter kick
Russian twist
PM
[A] Bench Press 4x12-15
3 sec pause at bottom then explode
Add 5 lbs max reps normal bench press
185, 205, 215, 225
Drop to 185 max reps
[B] Incline DB Bench Press 8x 8-12
1st 4 sets (1-2 minute recovery)
50, 60, 70, 80
2nd 4 sets (superset no rest max reps)
80, 70, 60, 50
[C] Flat DB Bench Press 4x
Slow down (1-3) sec and explode, add 1 rep for a max of 5 reps
45, 55, 65, 70
[D] Incline barbell bench press 5x 8-10 per width
Widths change (normal+ wider+ wide)
135, 135, 135, 135
Basically,done here. Tank is empty, couldn't really get but 2-3 reps. Great strength endurance workout, and really hope to learn a lot.
PM
[A] Bench Press 4x12-15
3 sec pause at bottom then explode
Add 5 lbs max reps normal bench press
185, 205, 215, 225
Drop to 185 max reps
[B] Incline DB Bench Press 8x 8-12
1st 4 sets (1-2 minute recovery)
50, 60, 70, 80
2nd 4 sets (superset no rest max reps)
80, 70, 60, 50
[C] Flat DB Bench Press 4x
Slow down (1-3) sec and explode, add 1 rep for a max of 5 reps
45, 55, 65, 70
[D] Incline barbell bench press 5x 8-10 per width
Widths change (normal+ wider+ wide)
135, 135, 135, 135
Basically,done here. Tank is empty, couldn't really get but 2-3 reps. Great strength endurance workout, and really hope to learn a lot.
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