Sundays Workout 09.03.14 – Barbell Overhead Shoulder Press and Weighted Chin Ups

Phewee, todays workout was a tough one. 3rd day of being bunged up from a cold, thankfully the lethargy has gone, just can’t breath through my nose.

Anyhoo, after two days rest I’m ready for the workouts for this week, starting with todays…

Exercise Reps Weight in KG Mins Rest
Barbell Overhead Press 10 33.5 1
1 Barbell Overhead Press 6 53.5 1.5
Barbell Overhead Press 6 50 1.5
Barbell Overhead Press 8 46.5 1.5
Barbell Overhead Press 10 41.5 3
2 Chin Up 10 2.50 1.5
Chin Up 6 7.50 1.5
Chin Up 8 6.00 1.5
Chin Up 8 4.50 3
3 Rear Delt Row 10 26.5 1.5
Rear Delt Row 10 31.5 1.5
Rear Delt Row 10 36.5 2
4 Barbell Glute Bridge 10 86.5 1.5
Barbell Glute Bridge 10 96.5 1.5
Barbell Glute Bridge 10 106.5 1.5
Barbell Glute Bridge 10 116.5 3
5 Upright Row 12 21.5 1.5
Upright Row 10 26.5 1.5
Upright Row 10 31.5 2
6 Dumbbell Single Leg Calf Raise 10 15 1.5
Dumbbell Single Leg Calf Raise 10 17.5 1.5
Dumbbell Single Leg Calf Raise 10 20 2
7 Dumbbell Side Raise 10 10 1.5
Dumbbell Side Raise 10 7.5 1.5
Dumbbell Side Raise 12 5 0

I upped the reps by 2 on the last set of the shoulder press, felt pretty good, next week will be adding 2.5kg to all sets, and dropping the last set back to 8 reps.

Upped the weights on 2nd-4th sets of chin ups, last set was a killer, just got the last rep.

Rest of the workout was smooth going, although the glute bridges were a killer, not being able to breath properly an all.

Decided to start doing some single leg calf raises, although I’ve never been able to get them to grow in the past, but they’re not likely too now if I don’t do anything with em lol.

Glad that was over with today, in and out, need my protein shake and then a shower and it’s back to the sofa, wheezing lol.

Until next time…

WeeMike

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