Friday October 2 Workout

Gym, Training with Mike:

Training Partners:  Mike & Todd

Time: 10:30

Warm Up:

Treadmill:  4 mph, 15 minutes, 1 mile.

Chest, Shoulder & Tris, a Mike B. Production:   (reps x weight)

Bench Press:  15 x 45; 10 x 55; 10 x 55; 10 x 45

Incline Hammer Press:  12 x machine + 20 ; 10 x +30; 10 x +40; 8 x +50 ( last rep of last set with assistance from Mike)

Smith Shoulder Press: 12 x bar; 10 x bar +10; 8  bar +15

Dumbbell Flyes: 10 x 12.5; 10 x 12.5; 10 x 12.5

supersetted with:

Dumbbell Lateral Raises: 12 x 5; 12 x 5; 12 x 7.5

Tricep Rope Pulldowns: 12 x 30; 12 x 40; 12 x 40

supersetted with:

Tricep Dumbbell Kickbacks: 12 x 7.5; 12 x 7.5; 12 x 7.5

Workout Notes: As usual, this was my weakest workout this week. Right shoulder (tendinitis) bothered me right out of the chute on the bench press and I was aware of it throughout the entire workout. Also, glutes and hamstrings were tight from unilateral leg work Wednesday.  Ouch day. Massage with Josh targeting legs and glutes  helped considerably, but also pinpointed quad stress  (read: screaming pain) in my left leg – not surprising, as balancing on that leg is difficult for me. Glad it’s the weekend…. all I have is running and core work.

Notes: Slept poorly (again). Nutrition on track. Weight 104.8.