Once again it was far too nice a day here to spend too much of it indoors. With a cool breeze streaming in from an open window it was time to hit the bench.
Today's session began with a bit of explosive flat benching, although it took several sets to really get into a good groove, and on all but the last few sets the bar was moving in anything but a straight line.
I followed these with a combination of close-grip benches and dips to give the triceps a bit of a burn. As much fun as these are, I suspect may head back to dumbbell movements here in order to work the arms separately.
In order to get the upper back and shoulders warmed up a bit for some scheduled upright rowing, I once again approached the chin-up bar - this time to have a go at some Gorilla Chins. These are nothing more complex than a combination of knee raises and chinups, although they are somewhat tiring. They proved to be a nice warm-up for the rows; the fact I stopped after 3 sets probably means I should cut back on the chins a bit next time. They are fun though.
The planned Bradford presses went the same way as the final set of upright rows - another one for next week. For now, it's a sunny Sunday afternoon and there's 650 acres of national park just outside the front door. Time to go and do absolutely nothing for a while.
Dynamic stretching
Flat bench press (explosive) 2×5@20kg,
9×3@45kg
Close grip bench press 15@45kg
Dip 4×10@bw
Gorilla chin 25@bw
Upright row 3×10@45kg
Total time : 44 mins (sun-induced quickness)