Yesterday and Last night ...
DIET: Not that good High in Sodium Grease and Fat, but stayed within my Calorie goals. Just ate Bad foods... Oh Well...
~15min cardio warmup (Treadmill)
Standing Overhead Press
Chinups (Close hammer grip)
I had to wait to use the squat rack, therefore, I began warming up with Dumbells. Then the first set just seemed like to much weight and form was suffering. So, I dropped down to 75# and finished the last two sets.
Standing overhead Press/ Pendlay Rows.
This was my first attempt at both of these movements. The Overhead press wasn't bad, and once again, I could have done more weight, but as a true novice I began my working sets at a low weight of 65#.
However, the Pendlay Rows did not quite go as well. My biggest problem seems to be the lower back rounding. Actually lifting the weight was not difficult, but keeping proper back form was difficult. This is likely due to 31 years of bending at the lower back instead of at the waist. My Back is much more flexible than my legs. I think I really need to work on some leg stretches which would help this. Once again, Low Weights, which puts the Bar lower made these harder due to my inflexible body .
Chinups.. What can I say, just needs more work and I will get better...
Hyperextensions: These were added because my wife was at the Gym with me. She won't go near the free weights, so I wanted to do something with her, besides the Beginning Cardio.