6:44m - Home
Today I completed 531 Concurrent Training (C38_1B) as follows:
Shoulder Rehab - Red Micro Bands
(Dynamic Effort)
Decline Bench Press 5-45, 3-135, 10x10 @ 140
Superset w/
DB BOLR 10x10 @ 15
Superset:
Football Bar Incline Bench Press (70 Degrees) 2 sets of 6 @ 135, 2 sets of 8 @ 135
V-Grip TBar Rows 5-105, 5-120, 5-132, 5-153
Superset:
V-Grip TBar Rows 5-173, 3 sets of 8 @ 132
KB French Press 5 sets of 10 @ 50
Upright Rows 4 sets of 10 @ 95
Bodyweight: 210.8 Pounds (Down 11.4 pounds from 222.2 on 7/9)
Workout Duration: 0:56:17.52 h:mm:ss.ms (with 1:00 rest between sets)
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After my early morning lifting workout I put on my 40 pound weight vest and took my dogs for a walk. We walked 2.06 miles in 42m:01s, climbed a total of 100 ft, and burned an estimated 465 kcal.
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Later this momrning I met my brother for Workout Part 2 (Supplemental)
10:10 am - Ironworks Gym Grass Valley
Superset:
DB OHP Seated 3 sets of 6 @ 30
Cross Body DB Hammer Curls 3 sets of 12 @ 30
Superset:
Triceps Pushdowns 4 sets of 15 @ 110
EZ Bar Curls 2 sets of 12 @ 60, 2 sets of 10 @ 70
Superset:
Lat Pulldowns 10-130, 10-145, 10-130
Low Cable Rows 12-135, 2 sets of 10 @ 150
Shrugs (on decline bench machine) 3 sets of 15 @ 90
Bodyweight: 210.8 Pounds (Down 11.4 pounds from 222.2 on 7/9)
Workout Duration: 0:23:17.22 h:mm:ss.ms (with 1:00 rest between sets)
A great Sunday morning of workouts today. I did my primary weight workout, took the dogs for a weight vest walk, and then did some bro-split accessories with my brother. Following my meet on Saturday I plan to do more of the accessory-heavy workouts to build up my body and give my joints somewhat of a break. Now it's time to go do some yardio.
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It was kind of a last minute deal so I'm not going for anything too big and I'm doing a push/pull this time. I hope to set a new PR in bench, though, and tie my old conventional PR with sumos this time.