I did the Monday workout today and I definitly need to prune/switch it up a bit as it was 80+ minutes altogether, and the dips almost caused me to vomit.
Oh, and I'm starting at 85-90% of my estimated 1 rep maxes.
Anyway, Monday, week 1
10x bar, 75
8x 95, 115
5x 1x 220
5x 5x 175
I got some video of first and last reps of 220, but might take a while to figure out how to get it linked here. I'm not too technical as you can imagine.
Cable Rows 5x 10 with setting 8, ss w/
High Incline DB 5x 8 x 40DB
Lat pulldowns 5x 12 w/ setting 9 ss w/
Dips 3x 12 (should have been 5x 12, but I was losing it and had to stop.)
Hammer Curls 5x 12x 20DB ss w/ rotator cuff stuff
I'm not sure the dips are a good idea on this day as I can do way more than that normally, but I was absolutely fried by the time I did those.
I also didn't really feel those cable rows that much even though they were fairly hard. I seriously considering switching to BB Rows, but I'll wait and see how I feel tomorrow.
I know my upper body has never felt this jacked in my life! I'm pretty sure I'm going to be butt sore tonight. We'll see.