Week 11 – Push – 💪
Push morning at the Y:
Dips:
Set 1: 90 lbs x 10 reps
Set 2: 90 lbs x 8 reps
Incline DB Press:
Set 1: 90 lbs x 7 reps
Set 2: 90 lbs x 7 reps
Overhead Press:
Set 1: 125 lbs x 8 reps
Set 2: 115 lbs x 8 reps
Cable Lateral Raises:
Set 1: 35 lbs x 15 reps
Set 2: 35 lbs x 12 reps
Overhead Cable Rope Extension:
Set 1: 110 lbs x 12 reps
Set 2: 110 lbs x 10 reps
Cable Press:
Set 1: 90 lbs x 16 reps
Set 2: 90 lbs x 12 reps
Rope Pushdown:
Set 1: 110 lbs x 12 reps
Set 2: 110 lbs x 9 reps
Pec Deck:
Set 1: 200 lbs x 10 reps
Set 2: 200 lbs x 8 reps
No progression today, but I felt good and hit all the reps I needed.
Got in 30 minutes on the elliptical, followed by 15 minutes in the sauna post-lift.
Now to get ready for the family coming into town.
Notes
- Weight at 182.0 lbs