Monday was a push day and I did my normal routine. I started with a 500 meter row to warm up. I worked bench press up to 255 pounds again. I think it will be a while before I am ready to go to 265 although I am probably getting close. Patience is a virtue and I have to remind myself that it is not a race.
I moved on to shoulder press with dumbbells in a 12-10-8-6-24 routine. This is a routine I learned a long time ago in a book called Body for Life. It basically works off of levels. Level 1 is the easiest and level 10 is barely being able to do a rep. The idea is to find your individual levels. It starts for 12 reps at level 5, 10 reps at level 6, 8 reps at level 7, 6 reps at level 5, and 12 reps at level 6 followed by 12 reps again at level 5. The idea is that by the time you are done you should be feeling pretty depleted. I started at 50 pounds level 5, 60 pounds level 6, 70 pounds level 7, and 80 pounds level 8 followed by 24 consecutive reps at 50 pounds. Very little rest in between sets, no more than 30 seconds. If you are not use to it you may need to rest longer in between sets until you build muscle endurance. If I can still go a few more reps I should do that. It’s a good way to see where you are and adjust accordingly.
Next I did skull crushers with a 12-10-8-6-24 routine using the bar and my bench. I then did 4 sets of incline bench press. Incline is weaker for me so I did 135 pounds. Next I performed Dumbbell kickbacks with a 12-10-8-6-24 routine. After that I did a superset routine of 20 pushups, 10 dips on dip station, and 40 cable crunches. I completed 3 rounds of this.
In between every set I walk on my driveway when there are rest periods and in between every exercise I performed a 200 meter row pushing pretty good.
Overall not a bad workout, no HiiT routines this week.