Sunday became an impromptu day off. It was the first nice day we have had in Boston this winter. The temp was above 45 and it was sunny. What else to do but have a rooftop barbeque and cancel the extended cardio plan!
Monday morning workout - back to lifting heavy objects. This was the best “bad” workout I have had in a while. I was able to demonstrate that not all progress in the gym is linear.
Flat bench 235x6 (failed at 5), 240x4, 245x2, 235x6 (failed at 5), 240x4, 245x2
Close grip pull down 185x6, 190x4, 195x2, 190x6, 195x4, 200x2
This was not a great series of sets. I didn’t get enough warm up in; jumped from a final warm up set of 185 right into the lift – a poor choice. In addition, I wasted a lot of reps with poor form. My bench press was not strictly vertical – despite my PT’s very verbal critique.
Incline bench press 160x8, 165x6, 170x4, 165x6, 170x4
Unilateral dumbbell row 70x8, 75X6, 80X2, 75x6, 80x4
Core – weighted oblique cable holds - 3 sets of 30 seconds
|