Upper body

I felt a bit bleh this afternoon, which is when I had planned to train at the Stonecroft gym. I had an upset stomach after eating a few almonds, which I'd forgotten sometimes make me feel ill. I never used to like the taste of them until a few months ago, some time after I started eating much better. Ironically, I soon discovered that just a handful of almonds would give a wobbly tummy. I ate one this morning, and it tasted sooo good, I just had to eat another dozen or so. Big mistake. Anyway, this consequently affected my concentration a bit while I was working out, so no major successes today.

Alternate sets

Incline dumbbell bench presses @ 35s: 10, 10, 9, 8, 7
Incline dumbbell flies @ 25s: 10, 10, 10, 9, 9

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Incline reverse flies: 15s x 10; 20s x 10, 10; 25s x 10*
Dumbbell snatches @ 35s: 5, 5, 5, 5 (per side)

* I've done these before with Paul, but I can't remember what the proper name is for this exercise.

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Row 1,000m
Time = 5:29

That's 32 seconds quicker than last week. I think I was rowing angry while watching the Southampton vs Arsenal game live on the gym's TV. God, the Gunners were friggin' awful.

Pushing

The first thing I thought was: "Nice quads."
What's wrong with me?

Decent start to the week.

Push press - 5, 5, 5, 5, 5
85, 95, 105, 110, 115

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Bench press plus 20 push-ups
95 x 5
105 x 5
110 x 5 (4 + 1)
110 x 5 (3 + 2)

I decided to do standard bench presses - i.e. not using safeties - and went with fairly light weights that I was confident of controlling. As soon as I felt a bit of a struggle to lock out with the weight, I racked it and rested a few seconds. That only happened in the third and fourth sets.

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Alternate sets, relative max reps:
Dumbbell flies @ 27s - 12, 9, 7, 7, 7
Dips - 10, 7, 6, 6, 5

I rested exactly 60 seconds between each set/exercise.

Pushing

Bench press - small bench, 6 holes
105 x 2
115 x 2
125 x 2
135 x 2
140 x 2
145 x 0, 1

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Military press - 5, 5, 3, 3, 2
65, 75, 80, 85, 90 (1)

Got the bar to eye level while attempting my second rep at 90lb, but the weight just dropped back down again.

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Supersets - relative max reps
Incline dumbbell flies @ 30s - 10, 9, 8
Dumbbell push presses @ 40s - 7, 6, 6

Pushing

Alternate sets

Military press @ 75lb - 6, 4, 4, 3, 3
Dumbbell bench press @ 50s - 7, 7, 5, 6, 6

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Clapping push-ups - 8, 7, 6, 7, 7
Incline dumbbell flies @ 25s - 12, 9, 9, 11, 9

This was the first time I did clapping push-ups where my feet left the ground, too. 

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A quick metcon to finish.

RFT: 9-7-5-3
Dips
Push press @ 95lb (starting with a clean at the beginning of each round and after a break)
Time = 6:03

I probably could have gone 10lb heavier with the push presses, although there weren't any unbroken sets. The first 9 reps were broken down into 5 and 4.

Pushing

Thanksgiving today, and I felt like a lazy bastard and didn't want to go all the way to the gym, so I used my son-in-law's weights in my basement. A bit limited in what I can do, but I didn't want to do too much, anyway.

Alternate sets

Decline bench press
95x 11, 100 x 10, 8, 9, 105 x 8

Dumbbell shoulder press @ 25s
12, 10, 9, 8, 8

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Supersets

Dumbbell flies
20s x 12, 25s x 7, 7, 6, 8

Dumbbell bench press
20s x 12, 25s x 6, 6, 6, 5

Upper Body

This is how my forearms felt at the end of today.

Personal training with Paul

I asked Paul to take it easy on me today because I would be doing plenty of heavy lifting during our house move. Of course, he ignored my request. @#$*!!

Bench press
95 x 10
115 x8
125 x 5
135 x 2
135 x 2

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Pull-ups
10
25 x 7
30 x 5
35 x 4
35x 4

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Supersets
Incline dumbbell bench press - 35s x 10, 10, 10, 10
Incline dumbbell flies - 25 x 10, 10, 5, 5

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Neutral pull-ups - 10, 6, 5, 4
Cable rows - 80 x 10, 9, 10, 10

All of the above was simply a warm up for five hours of lifting heavy boxes and furniture. Bloody hell. It actually wasn't too bad, other than the fact our schedule over the whole weekend meant I ate plenty of crap I wouldn't usually.

Upper body

Most of today's workout was made up on the spot, depending on what I felt like.

Bench press - small bench, 6 holes
105 x 2
115 x 2
125 x 2
135 x 2
140 x 2
145 x 1

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Military press - 5, 5, 5, 5, 5
25s, 27s, 30s, 32s, 35s (4)

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Supersets, max reps @ 25s
Incline flies - 10, 11, 9, 9, 9
Incline bench presses - 10, 9, 6, 7, 7

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Barbell curls
45 (17), 55 (10), 60 (7), 60 (6), 60 (6)

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Decline sit-ups x 30 (not timed)