Wednesday, June 20, 2012

Bench Press


"When was the last time you benched?" Roy asked on Friday, it seemed innocent enough, boy was I wrong!


My body never ceases to amaze me, I think I have it all dialed in then "wham", I feel like a truck hit me, and that's just with a few changes. 


I am writing this on Sunday evening, and my body is sore, pretty much all over. It was worse yesterday, in fact laying in bed last night, with the heat and my aching body, I found it difficult to sleep.


The pecs really hurt, but so does my entire chest, my delts, my glutes, quads, hamstrings,  traps.


What did I do?? I know because I keep a training journal! Sometimes I cannot remember to record my weights when I am with Roy, but he has it all and I can check back later if needed.


Monday: 
5:00 am Gold's Gym, Campbell
30 minutes on the stairmill
calves
5:30 pm Bodycomp Gym, San Jose
deadlifts 250 pounds 6 sets of 7
Back extension on Glute Ham Raise 12 pounds 1 set of 10; 15 pounds 3 sets of 12


Tuesday: 
4:50 am Chico Sport Club, Chico
German Volume Training- Barbell shoulder press 70 pounds 10 sets of 10
Leaning lat raise 15 pounds 4 sets of 10 each side


Wednesday:
5:00 am Golds Gym, Campbell
30 minutes on the stairmill
calves
5:30 pm Bodycomp Gym, San Jose
Front Squats 110 pounds 1 set of 10; 120 pounds 3 sets of 10
Walking lunges with barbell held in front (front squat style) 65 pounds 3 sets of 10 on each leg


Thursday:
5:00 am Golds Gym, Campbell
Standing leg curl 45 pounds, 3 sets of 9 on each leg
Deadlifts 205 pounds 3 sets of 5
Chin ups bodyweight 2 sets of 7
Back extension on Glute Ham Raise 10 pounds 4 sets of 10


Friday:
5:00 am Golds Gym, Campbell
30 minutes on the stairmill
calves
12:00 noon Bodycomp Gym, San Jose
Bench Press (didn't record first three sets), 110 pounds 3 sets 9, 7, 6 
Dips (didn't get all the weights) Bodyweight, 5; 25 pounds 4, 15 pounds 4; 10 pounds 5; BW 6


Saturday:
6:00 am Golds Gym, Campbell
Front Squat 120 pounds 3 sets of 10
Walking lunges with barbell held in front (front squat style) 60 pounds 3 sets of 9 on each leg (limited space LOL!)
Barbell front raise 30 pounds 3 sets of 12
Dual cable lat raise 5 pounds each 6 sets of 12


Sunday:
6:30 am Golds Gym, Campbell (no alarm set)
Low row 100 pounds wide grip 3 sets of 12; triangle grip 3 sets of 12
Lat pull down 95 pounds wide grip 3 sets of 10; triangle grip 3 sets of 12
Chin ups bodyweight 4 sets of 6
Barbell bent over row 115 pounds 3 sets of 10
Barbell biceps curl 70 pounds 3 sets of 10
Barbell reverse biceps curl 40 pounds 3 sets of 10
Face pull 27.5 pounds 3 sets of 12
Leg raises on leaning dip bodyweight 3 sets of 20


Some of this is new, like the bench press, walking lunges with all that weight and the shoulder exercises on Saturday; and some is just damn heavy, like the deadlifts; combine it all together and that's why I am sore. As you can see, I am not doing a whole lot of cardio, I haven't been running at lunch, although I may start up soon after it cools down a bit, I will see how I feel!