Banded Face Pulls 40, 30 x Black EFS Band
Max Effort Floor Press (3 RM)
1 x 40 x Bar
2 x 3 x 95
1 x 3 x 135
1 x 3 x 165
1 x 3 x 185
1 x 3 x 205
Despite feeling tired and hammer gong into training today this Floor press session felt a lot strong(er) and tighter than I expected. Very happy with this today. 205 was tough but much less of a grinder than it usually is.
Bench Press
1 x 100 reps x 80 lbs
Getting some rep work in. This was very strong. It burned and sucked but overall I busted this out quickly and easily.
V-Bar Lat PullDowns (1 min rest)
1 x 12 x 195
1 x 12 x 180
1 x 12 x 165
1 x 12 x 150
The rest for this was 1min or less. I did the next set as soon as I was able. As the weight got lighter I held the contraction a little harder and a little longer. 150 lbs burned worse than 195 lbs.
Behind Head Tricep Cable Extensions (Rope /1min Rest)
1 x 5 x 155
1 x 7 x 140
1 x 11 x 125
Similar execution as the Pull downs. The first set I could barely get into position, but it was 5 solid reps once I did.
Rear Delt Rows (wide bar to chin) 4 x 20 x 70 lbs
YTWL 2 x 15 x 2.5 lbs
Side Bends (Max Hold on Last rep) 1 x 17 (L&R) -the hold was approx 10 sec or slightly more.
By the time I got to the Lat pulldowns I was running short on time. For some reason they expect me at work on time. Despite eating a few too many carbs on the way to the gym (which triggers a lovely gastro cramping response) I settled into things well enough and was very happy with everything today. My plan in the week or so as i get all the info on my hip is to explain things in greater detail. It is time to become a Hip Joint Expert, just like I did with the knee. Tomorrow is recovery and a swim session (hopefully as work may have other plans.)
 |
| Keep Moving Forward, Keep Getting Strong(er) |
No comments:
Post a Comment