Exercise Log 11.27.13 (Dev Day + Cardio)

Quick log for today’s workout, I’m renaming Ab & Fun day as “Developmental” day because my real focus tends to be workouts that build on those from other workout days, and in the absence of any good workouts I do core exercises.

So for today’s developmental day I figured I’d wind up getting a forced rest day in somewhere due to the holidays, and figured chest day was a couple days out at least due to that, so I decided to do some bench press exercises. I did declined, inclined then flat all about 5 sets but extra volume and somewhat lighter weight, focusing on form and development of the press. Some rep sets went as high as 16 reps, a common volume for rep counts per set went something like 16, 12, 12, 8, 8 for most of it. I went up and down as suited me. Did match my personal best on the bench pressing so felt good about that.

Not wanting to overdevelop my pushing motion I decided to work out my upper back and rear deltoids with a couple exercises too, one was a new one which was fun, a body row, which is basically a pull motion that is the opposite function of the bench press. It is good especially with upper body exercises to pair reverse motions because it helps prevent dysfunction in the thoracic spine that can lead to posture and functional stability issues in other kinds of lifts.

A quick video showing a body row, I did not have elevated feet but basically did it like this off our power rack

So this was great did 4 sets of that and found it somewhat difficult, will integrate it into chest/shoulder day. Also did seated rows with declining weight (heavy to light) for 5 sets.

For cardio I have a big run coming up tomorrow morning, 5 mile run to support the YMCA in the freezing ass cold, and I haven’t run much this week so I needed to get some kind of run in, so I opted for a moderate (6.5mph) pace for 2 1/2 miles figured that’d be a very good way to rev up my engines for tomorrow’s longer run.

All said today was pretty fun, and I feel like I’ll have a better bench press day in the future thanks for the work done today.