Saturday – Push Workout

  • Seated Half Press
    • 185 lbs x 7 reps
    • 220 lbs x 2 reps
  • Incline Barbell Press
    • 130 lbs, 7 sets x 7 reps
  • Overhead Press
    • 100 lbs, 7 sets x 7 reps*
  • Around The World Lateral Raises
    • 25 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 120 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 5 lb backpack)
    • 3 sets x 22 reps

Comments:

* I could only do 5 reps on the last two sets and believe it might be because I did the seated half press first today which obviously would have fatigued the shoulders. Also, the pace in which I do these exercises might also be too fast. When I get into the rhythm of the workout I sometimes only rest 10-20 seconds between sets. This allows for a great pump but quickly fatigues the shoulders and arms. I also, find myself afraid of injuring my left shoulder again and might have been able to complete these reps if I just simply pushed harder.

Thursday – Push Workout

  • Bench Press (w/o wraps)
    • 165 lbs x 20 reps
  • Incline Barbell Press
    • 125 lbs, 7 sets x 7 reps
  • Overhead Press
    • 95 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises*
    • 25 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 115 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 2.5 lb backpack)**
    • 3 sets x 22 reps

Comments:

* The previous workout I used 30 lb dumbbells but decided to focus on using perfect form and feel the muscles. Using 30 lbs dumbbells is not that much more difficult of a challenge however, I find that I can’t lower the weight as slowly on the eccentric part of the movement as I would like to. Lateral raises can be done heavy with a cheating technique but most people prefer o do this exercise using strict form. To everything there is a season. Right now my gut instinct is telling me to go light.

** I decided to start using a weighted backpack to make this exercise more difficult. I don’t want to go beyond 22 reps as I am not into high rep training and enjoy my current program. I am going to add 2.5 lbs a workout and work my way up to 60 lbs in the next 3 months. Ron Cooper set a Guinness world record in the weighted push-up using a 60 lb backpack for 57 reps. For me this establishes a legitimate standard that I can compare myself to.

This exercise is going to be beneficial in building my chest, shoulders, and triceps but will also develop my abs as I will be forced to hold a weighted backpack in a plank position in order to perform this exercise.