OK party people. Last week I was busy and kind of sick so the my training posts haven’t been as regular. Today I felt better and am back on the wagon, or off the wagon, whichever is the good one. Here is the workout I did. The morning session is really just to keep my aerobic system healthy and maintain a good body fat percentage. The afternoon was a quick speed bench training session to prepare for an upcoming powerlifting meet.

AM

• Stairs
• climbed 50 stories of real live stairs to kick start my metabolism, 15-20 mins

PM

• Speed Bench, 3 set of 3 reps, for 3 rounds (3×3)x3
• using purple flex bands to add accomodating resistance
• the straight weight should only be about 60-65% of your max raw weight
• Pull-ups x 50 total paired with Dumbbell Presses 5 x 8-10
• these dumbbell presses were done with the elbows at 45 degrees to the body and the wrists traveling up and down in a straight line, this really hits the triceps
• Smith Machine Push-ups
• wrap a flex band around your back
• set the bar at the lowest pin and bang out 10 push-ups
• raise the bar to the next level and do another 10
• keep raising the bar until you either gas out or are standing straight up, whichever comes first
• this is a great finisher!