PowerbuilderC- Журнал, 02 дек 21

Dynamic Effort - Upper day. After a nice warmup, the main movement went smoothly. I had to adjust my rest time from 30 sec in between, to 40 sec towards the last 3 sets. I'd noticed that the last reps on the 5th set were slowing ever so slightly. Anyway, enough nuances. Here's the workout:

FitNotes Workout - Thursday 2nd December 2021

** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps

** Overhead Press **
- 45.0 lbs x 10 reps
- 65.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 95.0 lbs x 10 reps

** Chin Up **
- 185.0 lbs x 10 reps
- 185.0 lbs x 10 reps

** Band Pushdowns **
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps

** Dumbbell Hammer Curl **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps

** Ab-Wheel Rollout **
- 12 reps
- 12 reps
- 12 reps