Away at training again and had to work out at 24 Hour Fitness...
Warm Up:
- Dynamic Stretching
- Band Work for Triceps and shoulders
Strength Training:
Bench Press:
- Warm Ups: 135x8, 185x6, 225x4, 275x2
- Work Sets: 305x3, 275x5, 240x8 (stay on all sets)
Standing Shoulder Press:
- 135x 10, 10, 7, 6, 6, 7 (stay until I get 5x10)
Hang Power Cleans:
- Warm Ups: 45x5, 95x5, 135x3, 185x3
- Work Sets: 225x 3, 3, 3, 3, 3
Conditioning:
Barbell Shrugs and Push Ups:
- Shrugs: 225x10, 275x8, 315x6, 365x5, 4, 3, 2, 1
- Push Ups: 20, 16, 12, 10, 8, 6, 4, 2
This wasn't for time, I just did the shrugs, then the push ups, loaded the weight for the next set of shrugs, then push ups, etc. I just did what I could on shrugs and then doubled the reps for push ups.
Hate, hate, hate 24 hour fitness. Not that it's a terrible gym, but it's SO crowded! At least I only have to train twice there this week.
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