Weight, its not over

The first weight workout of the week brought some challenges.

• First, I am dumb and read the workout wrong. Completely messed up the inclined bench/Spider-Man Push-Up Super Set. I left out the regular Push-Up entirely. Its OK though cause my mess up caused the exercise to be torture.
  

• Second, when you pay $20/month for a gym membership you get LOTS of people in the gym who don't know what they are doing. There is lots of standing around and socializing. I feel like I am back in McCann @ Marist. Hands down, my biggest pet peeve in the gym is people who don't clean up after themselves. The dumbbells are slim pickings anyway but when some coiffed up 20 something leaves a set in the corner, far out of view, how are the other people supposed to use them? Enough bitching, here is a dissection of the workout.

Warm Up

Leg Press (M): (15-20)

Legs

Frog Jumps (D): (3 sets 12-15 reps) *Worth the looks you get from people while doing them*

Single leg extensions (M):(3sets 10-12reps)

Weighted lunge jumps (D): (3sets 15 reps) *I did 2 sets of 30 cause I am smart and can read=pain*

Chest

Flat bench alternate press (D): (3 sets 8-10 each arm) *Static contraction at 90 degrees*

Inclined press (D): (3-4 sets 10-12 reps)-before each set do 10 spider-man push ups (LOVE! Check the picture above) *Totally fucked this up by combining the following exercise and this one. Imagine if you will; holding each at 90 degrees for 10 sec then exploding up = 1 rep. Very effective in making your arms hate you but not for completing a workout*

Push up hold: (3sets 10reps) *Didn't do these cause I can't read YET AGAIN*

Core

Leg raises: (3-4sets 15-20reps)

Bridges: (Front 1min, Side 30 sec, 3 sets)

Crunches: (3 sets 15reps)

Side bends: (3 sets 15 reps)


Tonight is Boxing->Warrior Fit->Kickboxing. Love it.

Weight this Morning= 185 lbs

**UPLOAD OF VIDEOS TO YouTube (ProgThruAggression) TONIGHT**