Today's lifting session went back to high reps. It is 3 sets of 15 with only 30 seconds of rest. I couldn't keep the rests between *** sets because of setup time, but otherwise I pretty much did. I decided not to alternate the barbell close-grip bench presses with the high pulls, because that requires maneuvering the barbell out of the cage and back again. I definitely wouldn't have hit the rests if I did that. Since I wasn't alternating, I took 1-1/2 minute rests and foam rolled in that time.
Instead of the Swiss ball crunch, I subbed planks with arms on the Swiss ball. Wow. Just WOW. Sure, my arms were worn out by then and my ball needs more air, but this were crazy hard. Instead of the 60 seconds I was shooting for, I did 30s+30s with a 10-15 second pause. Next time, I think I'll try them on a leg day and find something less arm-intense for arm day.
Hypertrophy I A5
Warm up - from FBB (about 10 minutes, but I hit the wrong button on my Forerunner and didn't record this part)
Dumbbell incline bench press - 3x15 @27.5# each hand
Cable seated row - 3x15 @75#
Dumbell shoulder press - 1x13 @20#, 2x15 @15# each hand
Wide-grip lat pulldown - 1x(7 @77.5# + 8@75#), 1x(10 @75# + 5 @72.5#), 1x15 @72.5#
Barbell close-grip bench press - 3x15 @55#
High pull - 3x15 @55#
Plank with arms on Swiss ball - 3x 30s+30s
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