RRC - WEEK 3 DAY 4
I was glad to get back in the gym this morning. When I stay out for the weekend it seems like forever. Anyway, I had a pretty good workout today concentrating on chest, triceps and abs. this week I am doing the basic (or compound) movements first.
I noticed that my weight stayed the same in the BB Press as last week but my DB incline press went up. Not sure if that means anything but I’ll take any increase I can get.
CHEST
Barbell Press – 2 warm up sets, 3 working sets of 10 @ 135, 10 @ 155 and 7 @ 155
Incline DB Press – 1 warm up set, 3 working sets of 10 @ 40, 10 @ 50 and 10 @ 50
Incline DB Flye – 10 @ 35, 2 sets of 10 @ 40
Cable Crossover – 10 @ 40, 2 sets of 10 @ 50
TRICEP
Close-grip bench press – 10 @ 50, 10 @ 70, 10 @ 80
Bench Dips – 2 sets of 15
Cable Press downs (v-bar) – 2 sets 10 @ 80 and 10 @ 100
ABS
Reverse Crunch – 3 sets of 15
Crunch – 1 set of 50, 1 set of 25 with 35# plate
Nutrition has been going pretty good. I have been able to stay on target with only a few bumps in the road. When I can remember to bring everything I need with me to work I do very well. Saturday I forgot my “greens” so I just had to do without. Sunday I remembered everything and it went off without a hitch.
