DEADLIFT:
Warmup: 135x7, 135x7
Reps: 225x7, 275x3, 275x3
DUMBBELL BENCH PRESS:
Warmup: 60x7, 60x7
Reps: 70x7, 80x9, 80x2
I had a spot on the 4th set. On the 5th I went alone and was worried I would drop the weights!
PULLUPS:
Isometric Holds, 4 sec down x10, 3 sets
DIPS:
Isometric Holds, 4 sec down x10, 3 sets
This was my first attempt at serious lifting. As I said I am not a regular lifter, so I stayed lighter to get used to it. I need the raw strength as well as the static iso strength so I can squeeze and hang onto people!
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