Bench:
Bar (45 lbs./20 kg) 1 x 10
95 lbs. (43 kg) 2 x 10
145 lbs. (66 kg) 8 x 3
Dips:
Bodyweight 4 x 8
Pullups:
Bodyweight 4 x 5
Lateral raises:
20s (9 kg) 1 x 10
25s (11 kg) 3 x 6
Single-arm pressdowns:
50 lbs. (23 kg) 4 x 10
Hammer curls:
35s (16 kg) 1 x 10
40s (18 kg) 1 x 10
45s (20 kg) 1 x 8
50s (23 kg) 1 x 6
Elliptical, 15 minutes, HIIT
Comments: While I’m wont to consider it “cheating,” my shoulder doesn’t hurt anywhere near as much with the lateral raises when I bend my elbows. Lower back got a pump from the benching, though, that’s how you know you’re doing it right!
To compensate for the lack of moving around I did at work (lotta scurrying and climbing and crouching and whatnot, even the occasional rocking the fuck out \m/), I’m gonna have to incorporate another cardio session into my days. I can already feel myself getting comparatively out of shape – that HIIT almost goddamn killed me – and I don’t like it!
