Personal Training (TPG) 1:00:00 [3]
shoes: New Balance Fresh Foam Tempo
Back at the gym!!
w/u:
Spinning + battle rope to warm up the arms.
w/o: supersets
1. Bench and plank rows
7 reps Bench press w/ 95 lbs, plank pike rows w/ 20lbs dumbbell
6 reps Bench press w/ 95 lbs, plank pike rows w/ 20lbs dumbbell
6 reps Bench press w/ 95 lbs, plank pike rows w/ 20lbs dumbbell
2. Javelins w/ 55lbs in descending pyramid/ 7 reps each side, 6 reps each side, 5 reps each side, 4 reps each side, 3 reps each side
3. Shoulder Press - descending order - 25 lbs x 4 reps, 20lbs x 8 reps, 15lbs x 10 reps
4. 3 x Bicep curls with 35lbs on the 'W' bar to ecentric failure, then 25lbs for second time through, and then 15lbs for third time
5. Battleropes - 5 x 10s hard/20s easy
w/d:
Stretch