As I previously alluded to, I'm feeling stronger. I don't think I've approached near max lifts for the rep ranges prescribed but I feel I'm getting close.
Flat Bar Press
2 warms x 135 lbs. 1 warm at 185 lbs.
205 lbs. x 5 reps
205 lbs. x 5 reps
225 lbs. x 5 reps
I was able to get 225 lbs. for 5 reps for the first time in...well...ever. Again, I've worked purely with dumbbells in the decade or so I have been lifting. I think I've only been able to lift 225 lbs. for one rep with assistance. The 5th rep for the last set was a challenge in that I pushed it up fast as I felt my strength fail. I would've controlled it slower with a spot at that last rep.
Slight Incline Dumbbell Press
1 warm
60 lbs. x 10 reps.
65 lbs. x 10 reps. (Increased weight from last week)
70 lbs. x 6 reps_Rest/Pause for 12 breaths_2 Reps
Went for 65 lbs. sooner and I felt I can go for 70 at the last set. I failed at 6 reps. May revert back to 65 lbs. for all my working sets next week.
Incline Dumbbell Flye
1 warm
45 lbs. x 12 reps
45 lbs. x 12 reps
45 lbs. was good enough for me.
Cable Curl (Straight Bar)
1 warm
100 lbs. x 10 reps
100 lbs. x 10 reps
Rope Pressdown
2 warms
60 lbs. x 12 reps
70 lbs. x 12 reps
I trained at a different gym this week. 70 lbs. at New York Sports Clubs felt like 50 lbs. at Golds Gym. I guess it's because it's a different pulley station.
Hammer Curl & Dip Superset
30 lbs. x 12/5 dips-unassisted
30 lbs. x 12/5 dips-unassisted
30 lbs. x 12/5 dips-unassisted
Dips are still a killer. My bodyweight is well...I hope I'll be banging out more as I drop weight.
Steady State Cardio on...
15 minutes on the spin bike.
15 minutes on the treadmill to incline walk at the HIGHEST incline.
Great workout!
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