Today felt good to hit the gym. I been feeling stressed out and stretched thin these past few weeks. I haven't been hitting the iron as much as I should be lately and that's part of the reason why I been feeling this way.
Bench Work Sets Goals
140 x 3
160 x 3
180 x 3
What I did
180 x 10. It was easy I had a few more in the tank but didn't want to push it without a spotter. Plus felt it would of been dumb to hurt myself since I haven't been training as much as I should be. 180 x 10 brings the projected bench max to 239.94 pounds.
Pull ups body weight 3,3,3,3,3 total of 15 (super set this with bench press)
One arm dumbbell military presses 50 x 8,8,7 super set with dumbbell rows 65 x 10,10,10
Give the one arm dumbbell presses a try. Its simple, take a shoulder width stance and just press one dumbbell overhead then switch sides when done with that arm/shoulder. Its a great way to find out which shoulder is stronger/weaker and it really works the core muscles to. Keep the non-pressing arm down tight on your side, this is key in making your core do the work to stabilize you instead of holding out your arm as a counter balance.
Tonight I will walk the dog for 1.5 or 3miles for some light cardio work. I been wearing my "barefoot" shoes more and more, at first my feet and calves were fairly sore using them I had to wear normal shoes for a couple days but now my feet are getting stronger.
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