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Old 09-27-2019, 10:39 AM   #1012
Alex Burden
Member Alex Burden is offline
 
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Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,788
Re: Its me and it's her (the wife)

Friday morning and a little tired, wife was really tired but still looking forward to working out.

Plan – super set


Warm up
General warm up, get the heart rate up
Pipe work and as usual band work on the shoulders
Test the first part of today

20min I would say


Super set - strict
8 x 6 reps - Arnold Press - 6,7,8kgs for the wife and 12kg DB’s for myself (fully seated with legs on bench)
8 x 8 reps – Shoulder retractions over kettlebell

This was a good start to the day, nice and controlled, no bouncing at the bottom in the Arnold press and nose touching the mat on the retractions.



Super set – strict 10 to 1 reps
DB Bench press – 9/20kgs
DB Bench Row – 9/20kgs (raised bench, face down)

This was just non stop and we swapped benches over and over again. I think we could have both gone a little heavier on these but still we got good muscle contact.



UgoIgo
Push-ups to failure 1,1,2,2,3,3,4,4,5,5…… and so on

Wife completed round 10 + 9 reps = 64 reps
Myself – 13 + 12 reps = 103 reps

Once the wife was done things got tough as I could only rest 20-25 seconds before I needed to go again, we were both pleased with the results and now we have a good pump. Once the wife was done i got 20 seconds rest between my rounds and my forearms were on fire.



Pull ups to failure 1,1,2,2,3,3,4,4,5,5…… and so on

Wife completed round 8 + 8 reps = 43 reps (assisted)
Myself 10 + 10 = 65 reps

We went as far as we could strict first to see how far we could get and the wife complete the first 6 rounds strict which was very impressive. I completed the round of 8 strict and after that we were allowed to kip.
I can tell you that everything was pumped after this.



Cool down
Light stretch for 20min and some chatting or should I say trash talking
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