30 mins on tread & dynamic warm up
5/3/1 Bench
135 x8
160 x5
180 x3
200 x5
Full intention of getting a video of my top set, and thought that I did buuut ...media card full. Next time!
So, instead I got a vid of my chins. This allows me to go on a chin up rant! Chins, for me, are the # 1 reason why I think my bench keeps getting better all the time. Strong back means strong bench, among other things. A good foundation to support the weight you are pressing. Also, I feel that they contribute to a powerful grip. That's it. Simple but that's the way I like it.
Chins S.S DB Extensions and Face Pulls 60lbs x 20 x 4 sets
x10 25lbs x 15
x7 30lbs x 12
x7 30lbs x 13
x7
x6
x6
----
43 reps
First set is always the best...
When I perform my chins, I always try to get in more reps then my last session. If that means doing extra sets, so be it. Sometimes I use weight if they are feeling good, and my body weight is low... I also superset all of my accessories. Always.
Weighted Decline Sit ups S.S. Ab Roller
25lbs behind head x 20 x15, x20, x20
x 3 sets
I haven't done the ab roller in a while....it will remind me of that tomorrow I am sure!
Finished with 100 Pull Aparts, 30 mins on tread, stretching and foam rolling.
Overall good sess, elbows acted up mainly because I rushed my warm up. My own fault. I think the combo of chins and extensions doesn't make them happy either.
BUT, what makes me happy is a new 0 cal product that a little bird told me about! I am always looking for things to add to my very boring diet. Splenda has come out with some coffee flavour packs...French Vanilla and Hazlenut. I added a hazelnut to my morning coffee/protein shake this morning and mmmmmn mmmmn good!
Today cardio, Thursday is Squat/DL day. Squat day is always my favourite day of the week. Unless it's my birthday...and both on one day would be fantastic.
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