first iron

I changed things up a bit today. Rather than 5 sets of an exercise I did 3 and did 7 instead of 4 separate exercises in a comparable amount of time. Again, on the 2:00.

  • bench press
    • 1 x 12 @ 155 lbs on 2:00
    • 1 x 12 @ 165 on 2:00
    • 1 x 9 @ 165 on 2:00
      • Massive failure, had to throw the weight in to the “emergency stops”, as I call them. Got to watch 165 lbs fly at my face though. Rad.
  • incline bench press
    • 2 x 10 @ 115 on 2:00
    • 1 x 12 @ 115 on 2:00
  • DB flys
    • 3 x 12 @ 25 on 2:00
      • Light weight, good stretch. I like finishing chest workouts with this exercise.
  • behind-the-neck press
    • 1 x 12 @ 65 on 2:00
    • 1 x 12 @ 75 on 2:00
    • 1 x 12 @ 65 on 2:00
  • arms super set – standing overhead triceps extensions & standing biceps curls, both with french curl bar
    • 0:00
      • tri’s – 1 x 12 @ 65 lbs (assuming a 25 lb bar) @ 0:00
      • bi’s – 1 x 12 @ 65 @ 1:00
    • 2:00
      • tri’s – 1 x 12 @ 65 @ 2:00
      • bi’s – 1 x 12 @ 65 @ 3:00
    • 4:00
      • tri’s – 1 x 12 @ 55 @ 4:00
      • bi’s – 1 x 12 @ 55 @ 5:00
  • triceps cable press down w/ rope
    • 1 x 12 @ 75 on 2:00
    • 1 x 12 @ 80 on 2:00
    • 1 x 12 @ 85 on 2:00
  • incline seated DB curls
    • 3 x 12 @ 25 on 2:00

Finished up with some shoulder & chest stretches and my rotator cuff exercises.

Leave a Reply