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


* 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.