(This was Friday.)
WS4SB Week 4, Day 3
5 minute bike warmup
approx 15 mins foam rolling, stretching, shoulder dislocations, hip mobility
Repetition Lift:
barbell bench presses for max reps (goal: work up to 3 sets max rep, 60 seconds rest between sets)
1xbarx10
1x75lbs.x15
1x95lbs.x14
1x95lbs.x10
1x95lbs.x6
Supplemental Lift:
EZ bar skullcrushers (goal: 5-10 reps)
1x35lbs.x10 (these EZ bars have oly-style sleeves on them so I’m guessing they’re 25lbs.)
1x55lbs.x10
1x65lbs.x5
1x65lbs.x4
Vertical Pulling:
lat pulldowns (seated on swiss ball with dual pulley machine) (goal: 4 sets of 8-12 reps each side)
1x65lbs.x12
1x75lbs.x12
1x75lbs.x12
1x805lbs.x12
Medial Delts:
seated DB presses (goal: 3 sets of 10-15 reps)
1x20lbs.dumbbellsx15
1x25lbs.x15
1x25lbs.x15
Elbow flexion:
dumbbell hammer curls (goal: 3 sets of 8-10 reps)
1x20lbs.dumbbellsx10
1x25lbs.x10
1x30lbs.x6
ab circuit
shoulder prehab exercises
stretching, foam roller, hip mobility, etc.
Total time: 1:49 (incl. cardio warmup)
Max HR: 153
Av HR: 110
Cals: 699