(all working sets are 3 reps)
Press
80kg, 75, 77.5, 80, 75, 77.5, 80
Incline
100, 95, 97.5, 100, 95, 97.5, 100
Flat
120, 115, 117.5, 120, 115, 117.5, 120
A1: Lat pulldown
70 * 12 for 3 sets
A2: Paused benching
100 * 5 for 3 sets
- A1 and A2 were supersetted, rest time between supersets was about 60 to 90s
B1: Seated Lateral Raises
10 * 20 for 3 sets
B2: Seated DB press
30 * 12, 9, 7
- B1 and B2 were supersetted, rest time between supersets was about 45s
C1: Incline Lateral raises
10 * 12, 7.5 * 15, 15
C2: Face pulls
31 * 30 for 3 sets
- C1 and C2 were supersetted, rest time between supersets was about 45s
Today turned out to be an awesome session despite the fact that I didn't have much intention to train today! Last presentation of the year, so I felt pretty happy after that and decided I'd get a session in. I kept rest time really short all throughout. Felt that keeping the rest time to a minimal for the speed training (first 3 exercises) really made everything move fast. In fact, my rest time was so short, I actually finished my pressing in 5 mins, my incline in another 9 mins and my flat bench in 12 mins (including the warm ups!). Next week i'll be starting up 3 cycles so we'll see if that can be maintained. Decided that since I had time, I would try to push it for the isolated shoulder work. 45s really felt like not much rest, and my seated DB press really dropped by the third set. All the lateral raises were done with a pause at the top, although by the end of the third set, it really wasn't being held at the top for much. lol Anyway, good training session all in all, and everything only took 45 mins to get done, which seems to be quite alot of volume for the given intensity. I guess this really proves that the mind really is the most powerful muscle of all. To think I wasn't even planning to train today haha
No comments:
Post a Comment