Verse of the day: And the disciples were continually filled with joy and with the Holy Spirit. -Acts 13:52
I got in a great workout this morning. I was actually scheduled to train legs today, but the knee is not 100% so I decided to just focus on the weak points: upper chest, upper back, delts. This was a very unconventional workout. I did not know what I would do when I started. I took it as it came to me. I did no more than 1 set of most exercises. There was not much rest- just stretching and weight adjustment between sets. The flat barbell bench press has been out of the routine for about 4 years now due to shoulder problems. So, I decided to just warm up with it. Here's how it went:
thorough stretching
rotator cuff exercises
light pulldowns
bench press: 45-25; 95-10; 145-10; 195- just feel for a few
flat dumbbell press: 110s-8
incline dumbbell press: 110s-5
incline hammer strength press: 210-15
hammer strength shoulder press: 250-10
seated lateral raise: 30s-13
hammer strength iso-lateral pulldown: 180-12; 250-10
incline rear lateral raise: 35s-15
incline "high" dumbbell row: 50s-12
bent over row (to chest): 95-15
upright row: 90-12
reverse crunch, crunch, twisting crunch, bench crunch
....As you can see, it was very mix-match- not my norm. But, it was a great pump and felt good. It took less than 45 minutes from start to finish.
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