day 3 a day late
I started a new 12 week training cycle. After getting my 1 rep maxes, I started over at 50% 1RM and will steadily build up the weight until I stall out (ideally 12 weeks from now). While the loads are light, I'm doing a bit of pre-exhaust work before the main lifts just to get a bit more growth stimulus out of the lighter loads.
I should have done day 3 on Thursday, 27 SEP, but got myself into a charity boxing tournament on Sunday, so I opted to skip weights on Thursday and Friday. Now, due to weather, the tournament has been rescheduled, so I lifted on Friday 28 SEP, and will lift again on Saturday.
Today's results:
I should have done day 3 on Thursday, 27 SEP, but got myself into a charity boxing tournament on Sunday, so I opted to skip weights on Thursday and Friday. Now, due to weather, the tournament has been rescheduled, so I lifted on Friday 28 SEP, and will lift again on Saturday.
Today's results:
- pushup: 30 total reps
- bench press: 145 x 5; 145 x 5; 155 x 14
- seated cable chest press: 60 x 10, 9, 10, 8
- Superset:
a. upright row: 75 x 10, 10, 10, 10, 10
b. pushup: BW x 7, 8, 10, 7, 8 - Constant tension support dumbbell row: 20s x 10, 10, 10
- machine curl: 30x10; 40x10; 50x10; 60x5; 70x5; 80x5; 90x5; 100x5; 120x4; 90x7
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