Workout Summary: 8.11.16

I was supposed to have a second go at the HIIT but it was too damn hot. So I had an extra intense weight session instead.

Pretty much annihilated my legs. Bit of a good chest workout, too. My shoulders are still powerful weak so I can’t do so many of the flies on a respectable weight yet.

Here’s the rundown:

Circuit warmup

This time, I did a round of cycle sprints (with pretty good resistance) between each machine. Reps were 45 seconds on, 15 seconds off.

  • Shoulder lifts – tension 8
  • Low rows – tension 8
  • Bicep curls – tension 8
  • Dead lift – tension 8

Lower body

  • 4 x 15 squats – 35 lb bar
  • 3 x 20 walking lunges

Upper body

  • 3 x 8 assisted pull-ups (wide overhand)
  • 3 x 8 assisted dips
  • 3 x 10 pectoral flies – 55 lbs then 40 lbs then 25 lbs
  • 3 x 10 pectoral presses – 55 lbs then 40 lbs
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