Yesterday, I spent 10 minutes stretching before going to bed and then today, I did some more stretching and massage, and foam rolling to work on my mobility. I was spent after my 1st set on the bench, so I lowered the reps, but increased the set by 1. Everything else in the workout went well. Rest periods were less than 2 minutes between each set, except for the core work.
I'm hoping to get a Jiu Jitsu session in the morning. Hopefully, I don't get page. If I wake up early enough, I plan on hitting some leg work as well.
Warm Up
Massage Stick and Foam Roller - 10 minutes
Corrective Stretching - 10 minutes
Barbell Bench Press - 135lbs and 225lbs - 10 reps, and 275lbs - 5 reps
Work Out
Barbell Bench Press - 315lbs - 5 reps and 3 sets - 315lbs - 2 reps
Dumbbell Bench Press - 3 sets - 240lbs - 10 reps
Hoist Dip Machine - 3 sets - 345lbs - 10 reps
Cybex Row Machine (Neutral Grip) - 160lbs, 220lbs, 250lbs, and 2 sets - 280lbs - 10 reps
Body Hollow Isometrics - 3 sets - 30 seconds
Planks - 3 sets - 30 seconds
Cool Down
Corrective Stretching - 5 minutes
I'm hoping to get a Jiu Jitsu session in the morning. Hopefully, I don't get page. If I wake up early enough, I plan on hitting some leg work as well.
Warm Up
Massage Stick and Foam Roller - 10 minutes
Corrective Stretching - 10 minutes
Barbell Bench Press - 135lbs and 225lbs - 10 reps, and 275lbs - 5 reps
Work Out
Barbell Bench Press - 315lbs - 5 reps and 3 sets - 315lbs - 2 reps
Dumbbell Bench Press - 3 sets - 240lbs - 10 reps
Hoist Dip Machine - 3 sets - 345lbs - 10 reps
Cybex Row Machine (Neutral Grip) - 160lbs, 220lbs, 250lbs, and 2 sets - 280lbs - 10 reps
Body Hollow Isometrics - 3 sets - 30 seconds
Planks - 3 sets - 30 seconds
Cool Down
Corrective Stretching - 5 minutes
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