I went to the gym today, big surprize. And on the menu was the bench pressing day. First there was the warm up, same as yesterday, and then finding out my one rep max for bench press. I decided, since I hate asking for a spotter, that I would do the bench press on the rack, that way I could put the safety bars at a spot where I would not get crushed when I got to the point where I could no longer lift. I was supposed to do a bunch of sets as I worked my way up to my maximum. Today I managed 225 as my most and failed twice at 235.
After that it was a challenge to do maximums of bench press with 70% of what my max was, and pull ups. So bench pressing 165 pounds, after five rounds I did 64 presses and 47 pull ups. It was pretty hard.
After that it was on to back extensions to try to help out my lower back and then I ran 5k and then biked 5k on the spin bike.
Not too shabby I must say really. I have now travelled over 284 kilometres and done 14000 push ups since January 1st! Nice!
Also, here is yesterday’s workout sheet, I meant to put it up but forgot.