Monday is always somewhat interesting, and without getting into too many details, I'll just say that between me having minor surgery last Thursday, and a rough weekend behaviorally (our son has Autism), getting to the gym today would be a challenge no doubt! The doc said 4-5 days of resting up and I can return to light activity so I took it as easy as I could Thursday, Friday, Saturday and Sunday. I also switched from an iPhone to a Windows 7 phone this weekend which meant I didn't have my usual app I use to log workouts, weights etc. I wasn't going to let anything get in the way of my Monday in the gym, so I fueled up on BeastMode and ended up going with the following program - AND hit a PR on the flat barbell bench. 5-min warmup on the treadmill Superset Barbell Bench with Cable Low Row:
Warmup bench of 30 reps using the bar only
Bench/Low Row with 60 seconds rest between supersets
225X8/130X12 - 225x8 was a PR set as I had someone to spot today - I hesitate to put 225 on the bar w/o a proper spotter. Superset Incline Bench Press with t-bar row (1min rest between supersets)
135x10/205x12Superset Dumbbell Fly with Barbell Bent Row:
10 (10lb each hand)x12/45x10
20x12/135x10That was about all I had time for today. A side note on BeastMode - I've tried quite a few pre-workouts, and am sold on BeastMode. It's blend seems just right for me and it does NOT have 1,3 dimethylamylamine which I am not a huge fan of. Check out Beast Mode and decide if it's right for you!
From 9-5, Lonnie sits in front of a computer. Outside of being an IT Geek, he’s an athlete who’s familiar with the cycle of being fit-fat-fit that so many of us struggle with. Down from his highest weight of 300lbs in June 2009, he’s made the permanent lifestyle change to remain Big. Strong. Fit. Healthy. When not spending time with his wife, son and daughter, he’s at the gym keeping off the fat and adding quality lean mass.