Today was a decent workout. While I have trouble getting going any day, Monday’s are usually the worst. Coming off the weekend it is really tough to get out of bed at 4:30 am and get going. The alarm on my watch went off and I mustered up the mental toughness to get out of bed. Big win right there.
I fed our lab and let her out. While she was out I took pre-workout which takes 15 – 30 minutes to kick in. By the time I let her in I am ready to get my shoes on and hit the gym.
Monday is push day so primarily push exercises. I typically start with a 500M row or a 400M run to get warmed up. This morning I started with a 400M run. Just a slow steady pace to get the blood flowing. Once I returned from the run, I did some stretching with bands primarily focused on check and shoulders.
First exercise is bench press. I worked up by hitting 10 reps at 135, 6 reps at 185, 3 reps at 225, 1 rep at 245, and 1 rep at 255. I take 2 – 3 minutes rest in between sets. I am continuing to work on getting stronger. After bench press I did standing shoulder press with the bar. First set of 10 at 65 pounds then I did three sets at 95 pounds and a final set at 65 pounds.
Next was skull crushers. This is where I do 12-10-8-6-24routine. 12 reps at 55, 10 reps at 65, 8 reps at 75, 6 reps at 85, and finally 24 reps at 45 pounds. For this exercise I don’t take much rest in between. Basically as fast as I can switch the weights and get set I am going.
Normally I would do additional exercises like dumbbell shoulder press, dumbbell kickback, incline press, etc. However , lately I have been doing a 20 minute AMRAP HiiT routine which means as many rounds as possible High Intensity Interval Training. This morning my round was 400M run, 15 pushups with perfect pushup, 10 dips on my dip station, and 50 cable crunch using a heavy band on my rack. I was able to complete 4 rounds almost. I did complete 4 but took almost 21 minutes. The HiiT workout. really adds intensity.
I use a Garmin Fenix watch which tracks all of my workouts and today I hit 75 intensity minutes which is pretty good. Last Monday I think it was in the 50’s so better intensity today. My sleep score last night was 83 so I think that contributed to a better workout. Anyway, now I am ready for the day with a big win under my belt. Until next time, have a great day.