Upperbody 1 workout

[slinky]

Um, this is really cool. You've been making some excellent progress I see, too.

But what's REALLY cool is your "Predator" avatar. I'll say it again: "cool"

 

[coolcolj]

Sunday 27th July 2003 - Phase 1 - Week 5 - Day 2 - Upper Body 1

Decent workout - crappy sleep...

Workout rating - 8/10
Workout time - 1 hour


Overhead Presses

warmups - Miltary Press - 45lbsx5, 95lbs 2x3, 115lbs x 3, x2
Tempo 20X1 - rest - alternating with chins - 2 mins between each

Military press - 130lbs 4x5 - last rep lockout held for 5 secs on last 2 sets

Snatch Grip behind the neck push press -
100lbs 2x6 - 5 sec hold on last lockout.
100lbs x6 - 10sec hold on last lockout.

Need to warmup better, the first 115lb warmup set felt really heavy - 2nd felt better.


Power Rack Chins - partial L shaped grip

warmups - Close Chin grip Pulldowns - 70lbs x5, x2, 90x3, x1, 110x3
Chins BW - 3 singles, each progressively faster

Tempo - 10X0 Rest - See above
BW 216lbs (with shoes etc) - touching middle of chest on bar

BW+5lbs - 5x3, x4, x2 - 21 total reps

feeling easier, fast except rep 4 of the 2nd last set, hence I didn't quite get my chest to the bar.



Other

Reverse Grip Dumbell Rows - 35lbs x 12

Windmills - rest 2mins
3kg Dumbells in each hand - x10 each direction - 2 sets

30 degree Incline Side raise - face down
7kg Dumbell - 2x10

 

[coolcolj]

actually I haven't done presses in a while started back again 2 weeks ago, so no I haven't made much prgress in those


well predator avatar is gone now - it'll be back one day