Was running around yesterday, so didn’t have a chance to get this posted.
Bench Press
45×10
45+1 set chain x 3
95+1 set chain x 3
135+1 set chain x 3
8×3 @ 165+1 set chain, 3 grips, done with less than 1 minute between sets
185+1 set chain x 1
225+1 set chain x 1
245+1 set chain x 1
4 board press
225×5
275×4
Time to change this
Hammer Strength Row
135×10
225×10
3×8 @ 315
Pressdown
a bunch
Box Squat
45×10
45+1chain x 5
135+1chainx2
135+2chainx2
185+2chainx2
8×2 @ 225+2chain. 1 minute between sets
275+2chain x 1
315+2chain x 1
335+2chain x 1
GHR superset with situps
4 sets. Didn’t count
Had to roll, got caught in awful traffic on the way, and had to get home so I can get in to the office.
Floor Press
2×10 @ 45
95×3
135×3
185×3
225×3
245×3
255×1
265×1
275×1
DB Bench
50×15
60×15
70×15
Pullup
5,5,5,5
Face Pull ss w/ Pressdown
2×15 @ 110
Low Box Squat (hole 3)
2×5 @ 45
95×3
135×3
185×3
225×3
275×3
315×3
335×3 (PR)
355×1
365×1
Good Morning
3×8 @ 135
GHR
4,4,4,3
Side bend
2×10 @ 25
Bench Press
All sets done with 1 set chains
45×10
95×5
2×3 @ 135
8×3 @ 165 Less than a minute between sets, 3 grips
4 Board press
225×5
275×5
295×5
Hammer Strength Row
135×12
225×10
3×8 @ 315
Lateral raise
2×10 @ 20
Hammer curl
2×15 @ 30
Box Squat
All sets with 1 chain per side
2×5 @ 45
95×3
2×2 @ 135
185×2
8×2 @ 225, less than a minute between sets
275×1
315×1
335×1
Deadlift
135×3
225×1
8×1 @ 275, 30 seconds between sets
GHR
5×3
Ab wheel
3×5
Overall, a poor day, but a bad day in the gym is better than not going, I guess. I wasn’t mentally prepared – I’m still pretty sad from the loss of my dog on Friday; this morning I realized how much earlier I was leaving for the gym because I only had one dog to walk and feed.
Anyway.
Floor Press
2×15 @ 45
95×3
135×3
185×3
225×3
245×3
Every set felt heavy and slow, never got in a good groove, so stopped there.
Hammer Strength press
135×8
2×4 @ 225
Now I remember why I never used this machine.
Hammer Strength Pulldown
135×12
2×8 @ 225
Face pulls superset with pressdowns
3×10
Low Box Squat (hole 3)
45×5
95×3
135×3
185×3
225×3
275×3
315×3
This is an inch lower than my dynamic box, and an inch higher than the last low box I used, Pretty decent.
GHR and Abs. Whatever.
Windy Recycling Day 