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Yoo-hoo! Family! I haven't been on here in a while. I've got a push/pull meet coming up at the end of this month and I've been training hard for it. Sometimes I would forget to share my workouts. Here one for ya. It's my Dynamic Effort upper day which means I try to move the weight as fast as I can on the main movement:
FitNotes Workout - Thursday 13th January 2022
** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
** Overhead Press **
- 45.0 lbs x 15 reps
- 45.0 lbs x 15 reps
- 45.0 lbs x 15 reps
- 45.0 lbs x 15 reps
** Seated Dumbbell Lateral Raise **
- 10.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 10.0 lbs x 12 reps
** Pullovers **
- 50.0 lbs x 8 reps
- 50.0 lbs x 8 reps
- 50.0 lbs x 8 reps
** Band Pushdowns **
- 10.0 lbs x 20 reps
- 10.0 lbs x 20 reps
- 10.0 lbs x 20 reps
- 10.0 lbs x 20 reps
- 10.0 lbs x 20 reps
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