AndyGates
Olympian Member
TROG Posts: 59
Forum Posts: 801
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A change-around now, because the triathlon season is on the horizon. To make time for the swim, bike and run sessions I'm switching to a "push" day and a "pull" day. Emphasis shifts to increasing rep count and speed: power. Today is "push":
Warmup 2000m #8 rower, 8:54
Barbell Bench Press: 40kg x 10; 50kg x 10; 60kg x 7.
Barbell Squat: 90kg x 10; 110kg x 10; 120kg x 7.
Dips: 20kg assist x 10; 15kg x 10; 10kg x 8.
Overhead Squat: 40kg x 10; 45kg x 10; 50kg x 6.
Calf Press: 50kg x 10; 70kg x 9, x 9.
Dumbbell Shoulder Press / Lateral Raise superset: 12.5kg x 10/10kg x 5; x 6 / x 4; 10kg x 8 / x 2 (!)
Cable Pressdown: #8 x 10; #9 x 8; #10 x 6.
One-Legged Dumbbell Squat: 17.5kg x 10, x 10, x 10.
TE 2.4, 770 cals, utterly beasted.
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