October 7, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
55lb
5x
100lb
5x
100lb
5x
100lb
5x
|
20 | 1775 |
| 2 | Bent Over Row |
45lb
5x
90lb
5x
90lb
5x
90lb
5x
|
20 | 1575 |
| 3 | Barbell Shrugs |
45lb
5x
90lb
5x
90lb
5x
90lb
5x
|
20 | 1575 |
| 4 | Shoulder Press |
45lb
5x
80lb
5x
80lb
5x
80lb
5x
|
20 | 1425 |
| 5 | Pull-Ups |
0lb
4x
0lb
4x
0lb
4x
0lb
4x
0lb
4x
|
20 | 0 |
| Total | 100 | 6350 | ||
Notes
Another upper body day. Glad I stayed consistent during my time off. Also added hamstring hypers to my cool down routine to strengthen weak hamstrings.
Warm Up
- Foam roll calves, hamstrings and glutes
- Trunk twists
- Stripper Stretches
- Arm swings
- Back stretches
- Pass throughs
- Pull behind stretch
- Burgener Warm Up -45# bar, 5 reps per movement
