Fitness and nutrition blog for those looking for information and perspective from a seasoned gym rat, kettlebell enthusiast, soldier and training fanatic.
Day 1
15 min warm-up run..1.75 miles
Warm up Bench
295 X 5
310 X 4
320 X 2
155 X 21
Incline Bench
205 X 8
225 X 5
245 X 3
Dumbbell Flys
35 X 8
35 X 8
35 X 8
Chest feels smoked. Seems like a quick workout but the mandatory 3 min rest period between heavy sets stretched it out a bit.
J.
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340 X 5
340 X 5
340 X 5
Bench
315 X 3
315 X 2
225 X 18
235 X 14
Bent Over Rows
230 X 5
230 X 5
230 X 5
Both bicep tendons were screaming to the point I couldn't lift heavy on bench. May need to take a break from heavy lifts for the rest of the week. I felt this right before my left tendon popped.
MTF
Cole
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335 X 5
335 X 5
335 X 5
Push Press
Maxed to 235lbs
Deadlift
225 X 5
225 X 5
315 X 1
405 X 5
425 X 1
Arms
Overhead Extensions and Bar Curls SS
45 X 8
65 X 8
85 X 5
105 X 5
135 X 3
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225 X 10
225 X 10
225 X 10
These squats were done with speed, to the bucket with 30 seconds rest between. I needed to release so pressure in the hip flexors and the golf ball/foam roller was failing me.
Bench
305 X 5
305 X 5
305 X 5
Bent over rows
225 X 5
225 X 5
225 X 5
Shrugs
225 X 15
315 X 10
405 X 10
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330 X 5
330 X 5
330 X 5
Push Press
215 X 5
Miss
Miss
Deads
395 X 5
Missed 2nd and 3rd set of push press. Both biceps tendons are screaming at the elbow joint. Having torn 1 already, pushing it is not a feasible solution.
Time for some secondary exercises then done.
J.
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320 X 5
320 X 5
320 X 5
Bench
285 X 5
285 X 5
285 X 5
Bent Over Rows
205 X 5
205 X 5
205 X 5
Bar Curls
85 X 5
85 X 5
85 X 5
Dips
BW X 5
BW X 5
BW X 5
Added arms into the program at real light weights. Trying to assist the tendon soreness by working out the kinks. My Achilles Elbow is threatening to tap out so its time to punish it into submission.
Bent overs felt really strong this week.
Squats were a bitch...yesterdays run made that a reality..thanks Army pt requirements.
Cole
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