It’s Monday and that means it is push day. After a weekend of traveling and football, it is time to get back to it. I did get a lot of walking in which was great and it also felt good to let my body recover.
Today started with a good warmup with bands stretching out the chest. I also did a bit of walking to get my body warmed up. Then it was time to jump in and build strength. It was a pyramid day. Why? Because I felt like it. No real rhyme or reason, I just switch things up and try to keep my muscles guessing. Plus it is less boring that way.
I started with bench press. I did 10 reps at 135 pounds, 6 reps at 185 pounds, 3 reps at 225 pounds, 1 rep at 245 pounds, and 1 rep at 255 pounds. I worked my way back down doing 245 pounds for 1 rep, 225 for 4 reps, 185 for 6 reps, and 135 for 10 reps. It felt pretty good and the 255 at the tope felt better than last week. Perhaps I will be looking to move to 265 in a couple of weeks. Awesome!
I then moved to shoulder press. Today I used the straight bar instead of dumbbells. I started with 55 pounds for 10 reps, then 75 pounds for 8 reps, 95 pounds for 6 reps, and 115 pounds for 4 reps and back down to 95 pounds for 6 reps, 75 pounds, for 8 reps, and 55 pounds for 10 reps. My shoulders are weak, probably the weakest part of my anatomy. So for me to hit that weight was good. I will keep working at it to strengthen my shoulders.
Next was skull crushers with the straight bar. Again I did a pyramid. I started at 55 pounds for 10 reps, 75 pounds for 8 reps, 95 pounds for 6 reps and 115 pounds for 2 reps. 115 pounds was tough. I worked my way back down to 95 pounds for 6 reps, 75 pounds for 8 reps, and 24 reps at 45 pounds just because I felt like a high rep set was needed.
Now it is time for HiiT portion. This is a 20 minute AMRAP. Before I started I saw one of my neighbors kicking butt out there I think running sprints. He’s a big guy running at a good pace. I’m sure a lot better than I can do. Perhaps 20 years or so younger also. For Hiit, I started with a 400 meter run followed by 15 pushups with perfect push up, 10 dips on the dip station, and 40 cable crunches with a heavy band. I was able to do 4 rounds in 20 minutes. I was really feeling it on the last round.
Overall good workout which was about 1 hour and 20 minutes. I came in and made a power smoothie consisting of oatmeal, dried peanut butter, skim milk, fat free Greek yogurt and creatine. I also took a shot of Master Tonic and a shot of unfiltered olive oil.
Read a little Nick Saban today. “Success comes when discipline becomes the habit of execution. Goals are the starting point, but it’s the discipline and commitment to act on them consistently and relentlessly that separate winners from everyone else.”
Until next time, have a great day!