Bench Press Program, Workout #3 of 14
With quads getting sorer by the hour thanks to trying 20 rep squats Thursday, I headed off to the gym for my usual Friday night workout…started with bench press program, working sets 185×5, 200×5, 200×5, 210×4 and 210×4. All reps were completed smoothly with good form, until the last set where I had to give maximum effort to get up the last two reps, but I did it!
After benching I did some rotator cuff exercises, then some sets for triceps and biceps. I won’t go hard on triceps while on the bench program since they’re working hard there, I’ll just do some high rep/low weight training. Biceps on the other hand were hit hard, I did several sets of barbell 21’s, concentration curls, and seated incline inner bicep dumbbell curls. I am able to get an extreme pump now every time I work biceps and its one of the greatest feelings ever!
My cardio was a 10 minute bike warmup, then 15 minutes of incline treadmill walking after the weights. I wanted to do HIIT on the treadmill but my legs just weren’t up to it.
…I’ve been busy so I didn’t write this post until 24 hours after the workout. My legs are still very sore, the fact I was on my feet all day helping someone move house hasn’t given them much time to recover….damn those 20 rep squats! (LOL) I’ll be sure to do them again soon.
My diet has been really good all week, I’ve cut out carbs after my evening meal (usually 6 pm)…dare I say that I’m already seeing a difference on my mid-section?….I think I’ll wait another week and see how it goes before writing about it!
