Week 7 of Chest

Mowed the lawn yesterday but didn’t workout since I’d done 4 days in a row already. Got a lot of stuff done at B’s house this morning before it got too hot and was out in the garage by 12:30 for our workout. Will be the hottest day of the summer I think and with humidity will feel over 100° this afternoon.

Warm-up

• 20 PVC Passes
• Bench Press
  • 10×45
  • 8×95
  • 6×135
  • 4×165
  • 3×185
  • 2×205

Chest

Final week of the 7 week program!

MAX Bench Press (225#)

Got through 8 reps and the positions weren’t feeling great so I stopped before I pushed it too far.

MAX Perfect Push-ups

I had done 32 on the 7th and managed 36 today.

3 Sets

• 8 Seated DB Shoulder Press (elbows out, 60#)

Really wasn’t sure about this so I had written down 6-8 reps. It wasn’t easy, but I got all three sets.

100 DB Bench Press (30#)

I went 6×15 and 10 to finish in 2:23 On July 31st. Today I went for it starting with 20s. Did 3×20, 2×15, 10 for a 17 second PR in 2:06.

Conditioning

4 Rounds

• 2:00 TrueForm Run
• 1:00 Rest
• 2:00 BikeErg
• 1:00 Rest

Nice easy sweat session I did 0.32, 0.35, 0.38, 0.41 km on the run and 977, 1,007, 1,018, 1,025 meters on the bike.