Though my cough is gone, my weakness from last week’s cold remains and I didn’t really feel that good this morning.
So I went into my weight session thinking “ok, I’ll just do full range of motion stuff” and…well, I was able to do well. Note: Monday’s morning weight room is crowded…Friday is almost always empty.
I caught a break as I walked in and a lady let me in early.
Pull ups: 5 sets of 10 (4, then 1 after the chest presses); these went very well.
rotator cuff (full set)
bench press: 10 x 135, 3 x 185, 2 x 185
incline bench press: 10 x 135 (almost 10 singles)
decline bench press: 10 x 170 (got ’em all; last one wasn’t pretty but it went up)
shoulder press: 3 sets of 10 x 45 dumbbell (the barbell ones were making my back sore)
rows: 3 sets of 10: 120, 115, 115
goblet squats: 6 x 50, 70, 70 (focused on going UP, not forward, and that helped a great deal; touched the bench)
leg presses (6 x empty, 6 x 90 …just trying to get the full range of motion; I want to work on this.)
Then at home:
hex deadlift: 6 x 133, 6 x 203 (tough but kept my form)
bar deadlift: 6 x 187 (focused on form; I was getting tired)
Bodyweight: 194.7 with shoes and shorts; this works out to about 192.2.