ME Upper body - 11-24-2003 Dedicate to Adaus10

[Exodus]

....its his 22nd birthday today for those of you who know him...

Rack Lockouts (6 inch R.O.M.) - 405 x 1 455 x 0....405 seemed so easy, oh well, just a little too cocky.

Rev Grip Rack Lockouts (8 inch R.O.M) - 295 x 3 i really had to work hard to get this...... but man did it feel good!!!!

Incline close grip bench ( i forgot my boards) - 185 x 3 x 6/6/5

med grip pulldowns - 160 x 2 x 12/10

med grip chest supported rows - 45 x 2 x 12.

rev pec deck - 60 x 10/8/10

incline elbow out ext - 45 x 1 x 8.

bottom cable face pulls - 80 x 1 x 12.

good workout, now time to eat!!!!

X

 

[leatherface]

Solid workout man

 

[thebrute]

awesome brutha!! tb

 

[sk*]

Nice.

-sk

 

[tad69]

Solid

 

[Exodus]

hmmm......... 4 post and a total of 7 words...... interesting....

X

 

[Lord_Suston]

how did the lockouts feel on your shoulders??? I was wondering how much strength you have gained by just moving heavier weight around

 

[Exodus]

how did the lockouts feel on your shoulders??? I was wondering how much strength you have gained by just moving heavier weight around

thanks man.... its helping my strength out incredibly. my best bench in 315. and i set the pins at my sticking point. so you so you can see how much my weak areas are getting stronger.

the lockouts at the begining put a lot of pressure on my chest and shoulder.... in a good way. the its all tricep from there. by focusing on rack lockouts and board presses instead of close grip bench and db ext.... my bench numbers are getting very very strong.

im incorporating this into my rack pulls and gm's for my hamstring work. doing partial pulls and partial gm's where my weak point takes over.

i definitely suggest them

X

 

[DieselFueled]

Hitting weaknesses is the only way to imrpove after a certain point. I'm looking forward to see some of your numbers when you test on flat bench again, it should be a huge PR......btw, what was the post-workout meal? I'm approaching feeding time myself and getting a little hungry.

 

[Backlash]

Nice job man. 6" ROM is pretty good for lockouts with that weight.

Out of curiousity, do you feel like your push movements are realtively stronger than your pulls (e.g. rows, pulldowns, etc)? Maybe it's just b/c you do them first, ala westside?