This coming Thursday begins our denominations meeting for the better part of a week. Then following that we are traveling for a week of vacation. So I'm going to have to be creative and intentional about finding places and ways to get workouts in. But it'll be good to get away and have some time off.
Did 45 minutes of cardio on Sunday night. I was wiped out after a terrible night's sleep Saturday and a long Father's Day. I was actually surprised I stuck it out that long.
Last night I did chest/lats/shoulders.
Bench:
135x10 for warm up
225x10
255x8
275x4
A bit lighter/less volume at the end than I'd have liked, but I was pretty tired going into the workout and didn't want to really push it with an empty gym and nobody to spot me. I suspect I could've gotten 275x6 and then 295x2 with no problem, but that'll have to be next time.
For lats I did machine pull downs. While I don't know what the actual weights are, I did 130x10, 130x10, 150x8. In between these sets I did some side arm extensions with free weights to work on my shoulders.
I didn't do any targeted arm lifts for two reasons. First, my left elbow has had some soreness in it and I don't want to aggravate it and cause a larger problem that would necessitate taking time off from lifting upper body. Naproxin, massage & some ice, plus avoiding things to aggravate it for the next week or so should put it back to where I want it. The second reason I didn't lift arms is that I'll be doing my CrossFit workout tonight with push press, deadlift and hang cleans. I'm interested to see if not doing arms yesterday will translate into a better workout today.
I wrapped up my workout with 20 minutes on the recumbent bike moving between level 8 and 10 for resistance. Not too hard, but enough it kept me sweating.
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