I did this workout yesterday but reviewed it this morning and took notes.
Bench Press – 130 lbs. (5 sets, 5 reps)
Barbell Row – 125 lbs. (5 sets, 5 reps)
Incline DB Press – 55 lb. dumbbells (5 sets, 5 reps)
Dips – Bodyweight only (173 lbs.) – (5 sets, 5 reps)
Calf Raises – 50 lb. dumbbells (5 sets, 10 reps)
Hanging Leg Raises, bent knees – (5 sets, 10 reps)
Dumbbell Ab Twists – 15 lbs. (4 sets, 25 reps)
Plank, for time (1 min. and 10 sec.)
Notes:
Bench Press – Looking at the video, I think I may not be bringing the weight up to the right position. It looks like I’m lifting at an angle and bringing it back behind my head. I’ll pay more attention to that next time. I’ve also noticed that I’m finally hitting weights here that are making me sore.
Barbell Row: I’m not happy with the distance I’m leaving between my body and the bar when it’s all the way pulled up.
It might be time to increase the reps of my dips or add weight. I hesitate because dips have given me a lot of shoulder issues in the past, but I feel like I might be ok to progress slowly.
I’ve also decided to do more work on my core, so I’ve incorporated hanging leg raises, ab twists and planks to my routine. I haven’t decided how often yet to do these, but I’m thinking once or twice a week.