Push-pull day, today. My supplement order didn't arrive yesterday, so I'm all out of everything as of today.
No pre-workout juice, so I decided to kind of artificially impose energy by making today a speed/volume day.
Warmup
rope pressdowns 80lb x 10
overhead rope extensions 80lb x 10
flat bench 45 x 10 (fast), 95 x 10 (fast)
Flat Bench
12 sets of 3 reps at 135 (my 1RM is somewhere around 170 last time I checked; so that's 80% 1RM) -- this was done *fast* with minimal rest between sets (30-45 seconds)
I followed that up with 5 reps of 135 under tight control -- basically letting the weight down to my chest VERY slowly, focusing everything on the lats, then pushing up as strongly as I could. Thought about continuing up with weight; but after I did one rep of 155, I decided that would be stupid today.
JM Presses
Today was my first day trying JM presses, which are a flat bench triceps exercise. I did it under strict form and discovered something worth knowing: these things are effing hard!
45 x 10, 65 x 8, 75 x 6, 85 x 5
F*ck me! If you want a good tri exercise, add these in.
Dip Machine
200 x 10, 215 x 5, 200 x 6
Tri Exercises
Basically, I supersetted some straight bar pressdowns, rope pressdowns, and v-bar pressdowns for 2-3 sets to failure.
Rows
Did 2 sets (or was it 3?) of 10, 8 (and maybe another 8) rotating through close, medium, and wide grip with only 135 on the bar for bent-over barbell rows. Did these fast while still under control. I was dying by the end; but that didn't stop me from trying some t-bar rows with 2pies. Did 1 set of 10 and realized I was just totally out of gas.
Total time for session: one hour.
I feel like somebody used my body to mop the floor! LoL!!!