I was finally able to exercise at the gym. Here are the results of the work out:
Tuesday, January 15, 2019
machine iso-lateral high row
295 lb (or 147.5 lb in each hand separately x5x5 right, 147.5 lb each hand x5x5 left)
315 lb (or 157.5 lb in each hand separately x5x5 right, 157.5 lb each hand x5x5 left)
t-bar row (traditional)
180 lb x6x5 <---- 5 sets x 6 reps
machine overhead press (also called incline press)
225 lb x5x1
I went lighter on the t-bar rows but lifted more weight on the machine iso-row, and lifted within 5 pounds of what I had on the machine overhead press on October 23, 2018. I opted against the standing barbell overhead press with Olympic bar and focused my attention on rapid alternations between the t-bar row and iso-row.
I limited my rest between sets to 60s and then started back up again; I will be doing this more often as it is was very useful in my old heavy weight lifting gym.
I did a set of machine overhead presses simply because I have not done that exercise in a while.
It felt good to work out with heavy weights again.
When I get back to the gym later this week, I'll do the standing barbell overhead press with Olympic bar at 140 pounds.
I'll keep you posted.
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
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