4-1-08
Warm Up
1 mile at 9:10
Bench Press 1x6 at 135lbs
Strength 1 Workout 1B
Barbell Bench Press
1x6 at 145 lbs
1x1 at 155 lbs
1x6 at 150 lbs
1x1 at 170 lbs. (failed, needed a little help from spotter)
1x11 at 135 lbs
Bent Over Row
1x6 at 145 lbs
1x1 at 155 lbs
1x6 at 150 lbs
1x1 at 165 lbs
1x12 at 110 lbs
Superset with rest the following
Close Grip Lat Pull down
1x8 at 100 lbs
1x8 at 110 lbs
Dumbbell Shoulder Press
2x8 at 35 lbs
Lower body Russian Twist
2x10
Cardio
Tempo run
2 miles in 16:51 sec
Overall a good workout. I am not sure if I hit any
PR's or not. Maybe on the second set of 6 for rep range at that weight. The first max rep went good, I had a spotter but did not need him. On the second I think I was just to ambitious and needed a little help. He said it was 75% me but its still a fail in my book. I then immediately tried 165 lbs and that was worse. Oh well the numbers will come. I just need to focus on form and make sure I am lifting within my ability. Also, I need to remember that before NROL I could only bench like 115 lbs 10 times today I did 135 11 times. So I am getting there. I just want to be able to bench my body weight soon!