Tonight, I was training at the 24 Hour Fitness gym in the City of Industry. Workout was late, but I had a lot of things going on today and I wanted to get relieve some stress. My knee is getting better and stronger, so I started to put more weight on the bar.
Warm Up
Box Squats - 45lbs, 135lbs, 225lbs, 315lbs, and 405lbs - 5 reps
Workout
Box Squats - 495lbs, 550lbs, and 600lbs - 1 rep - Belt and Knee Sleeves
Paused Front Box Squats - 225lbs, 315lbs, 385lbs, and 415lbs - 1 rep - Belt and Knee Sleeves
Standing Barbell Strict Press - 135lbs, 185lbs, and 225lbs - 5 reps, and 3 sets - 245lbs - 2 reps
Barbell Bench Press - 135lbs, 225lbs, and 3 sets - 245lbs - 10 reps, and 245lbs - 12 reps
Standing One Arm Cable Chess Press (Split Stance with Rotation) - 60lbs, and 3 sets - 120lbs - 10 reps
Hoist Row Machine (Neutral Grip) - 140lbs, 320lbs, 370lbs, and 2 sets - 390lbs - 6 reps
Core Work Circuit- 30 Jack Knife Crunches, 30 Seated Rotations, 30 Lying Leg Raise Abductions/Aductions
Corrective Stretching (Pec Major and Minor, Lats, Hip Flexors, Piriformis, Hamstrings, and Calves) - 5 minutes
Warm Up
Box Squats - 45lbs, 135lbs, 225lbs, 315lbs, and 405lbs - 5 reps
Workout
Box Squats - 495lbs, 550lbs, and 600lbs - 1 rep - Belt and Knee Sleeves
Paused Front Box Squats - 225lbs, 315lbs, 385lbs, and 415lbs - 1 rep - Belt and Knee Sleeves
Standing Barbell Strict Press - 135lbs, 185lbs, and 225lbs - 5 reps, and 3 sets - 245lbs - 2 reps
Barbell Bench Press - 135lbs, 225lbs, and 3 sets - 245lbs - 10 reps, and 245lbs - 12 reps
Standing One Arm Cable Chess Press (Split Stance with Rotation) - 60lbs, and 3 sets - 120lbs - 10 reps
Hoist Row Machine (Neutral Grip) - 140lbs, 320lbs, 370lbs, and 2 sets - 390lbs - 6 reps
Core Work Circuit- 30 Jack Knife Crunches, 30 Seated Rotations, 30 Lying Leg Raise Abductions/Aductions
Corrective Stretching (Pec Major and Minor, Lats, Hip Flexors, Piriformis, Hamstrings, and Calves) - 5 minutes
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