tom

OK today I did chest, triceps and elliptical. I felt a little weak on bench, however it may be because I am switching up my workout to add more reps of heavy weight in my bench.

Before I started I took a bottle of 5 hour energy to see how I would do.

I started with my normal bench routine:

4x 115
4x 135
4x 225
4x 275 ( usually i only do this twice during warm-ups )
4x 315 ( usually I only do this once during warm-ups )
1 x 365
( normally I would do 1x 385 here but would not of had it today)
4 x 315
10x 225

Then I did 6 sets of cross overs light
then I did 4 sets of cross overs from with the pulleys coming from the bottom

Went into triceps and did light triceps 6 x 10
then did triceps with the ropes 4 x 10
then did one handed triceps 3 x 10 each hand

Went on to do 20 minutes on the elliptical machine.

Drank a pro-nos after the workout.

looking forward to do a full 11 days of working out.