Back in the gym this week after a little vacation. It felt great to get in there. I was lacking a slight bit of motivation, but I guess when you have been hammering your body for this long and take a little time off, it is to be expected. I did take about 90 minutes to get through the workout which is NOT typical, but the Little League World series was on, and it did distract me. This is the last week in this rotation. 10 reps on the main lifts with less weight. It’s still tough.

Bench Press: 4 Sets, 10 Reps: 85/110/130/130. Good form, and I struggled the last 3 reps on the last set.

Dumbbell Shoulder Press: 4 Sets, 10 Reps: 50/50/50/50. YES! I’ve been stuck on this weight for a couple weeks, but I got through it. I did take a little extra time between sets as I was captivated by the Little League World Series.

Barbell Shoulder Press: 4 Sets, 10 Reps: 95/95/95/95. This was a good lift. I strained a little bit near the end of the last 2 sets.

Cable Rotator: 4 Sets, 10 Reps: 7.5lbs for all. I used a different machine today so I actually had a number on the plates.

SUPER SETS!!!

Dips/Over Head Triceps: 3 Sets, AMRAP/10 reps: 12/12.5lbs., 10/12.5, 9/12.5. Upon further review, I hit the same reps as last time, but I did get one more at the end. I felt really good with the range of motion though.

Lateral Raise/Front Raise/Rear Fly/Over head press: 3 Sets, 8*8*8*8: 12.5/12.5/12.5. I upped the weight here. I think I’ll try 15lbs. next week.

I didn’t get his posted last night. I’m about to head to the gym right now for Leg Day!!! Thanks for reading. Leave a comment.

Get Strong. Stay Strong.