WEEK 6 - DAY 7

Fully recovered from basketball on Thursday, I hit the gym with Ben on Saturday to get in some weight training.  I've been focused on circuit training the last 6 weeks, so we decided to start going a little heavier with our workouts.  Today's workout we decided to hit chest and back.  We started off by warming up with 1 set on the flat bench press and then moved into a superset with flat bench press and bent over barbell rows....


--Bench Press: 135lbs x 10 reps 


--Bench Press: 205lbs x 12 reps
          superset w/
--Barbell Row: 135lbs x 12 reps 
--Bench Press: 195lbs x 12 reps

          superset w/

--Barbell Row: 135lbs x 12 rep

--Bench Press: 185lbs x 12 reps

          superset w/

--Barbell Row: 135lbs x 12 rep

We did 12 repetitions on each set here but the last couple of reps of each set were forced reps. We then moved on to incline and decline bench and finished each set with a few forced reps.

--Incline Bench Press: 3 sets - 155lbs x 12 reps

          superset w/

--Barbell Underhand Row:  3 sets - 135lbs x 12 reps

--Decline Bench Press:  175lbs x 12 reps

          superset w/

--1 Arm Dumbbell Row: 65lbs x 12 reps

-Decline Bench Press:  2 sets - 155lbs x 12 reps

          superset w/

--1 Arm Dumbbell Row: 2 sets - 65lbs x 12 reps

We were all done with weights at this point but my main goal on this program is to lean out, so Ben had something more in store.  He had me follow him to the basketball court, where he had a dumbbell sitting in the middle of the floor and a cardio step set up next to the court with 4 risers.  The plan was to finish the workout with a burnout.....

--Step Up: 10 reps

--Step Up(knee up): 10 reps

--Step Up(short kick): 10 reps

--Step Up(full kick): 10 reps

--"X" Drill: 1x

--Push Up: 10 reps

--Squat: 10 reps

--Push Up: 5 reps

--Squat: 10 reps

--Push Up: 5 reps

--Squat: 10 reps

--Sprint: baseline to baseline

For the "X" drill I started off in the bottom right corner of the basketball court, sprinted and touched the dumbbell placed in the middle of the court, sprinted to the bottom left corner, sprinted to touch dumbbell, sprinted to the top left corner of court, back to dumbbell and then sprinted to the top right corner where I completed back to back sets of push ups and squats.  I was totally wiped out after this burnout circuit and those sets of push ups were killer, since my chest was already destroyed from our chest workout earlier.  Great workout and I was glad to be done.  Now to look forward to Step class on Tuesday night.