Monday 3rd November - General Workout - Week 3 - Day 3 - Upper Body 1
Pretty Average Workout. I'm going to have to move dips/chins etc to anotehr session, as the workout is getting long and I just don't feel like doing so many exercises in a single session.
Well my Gym is moving next door to a bigger 2 storey premises. So half the gym was missing, which made things a pain. And the gym will be closed Saturday and Sunday for the move, so that will disrupt things a bit.
Weighed 214lbs today at the gym with shoes(chucks) + clothes etc
Workout time - 1.25 Hours
Workout rating - 7/10
PowerRack Chins - partial L shaped grip
warmups - shoulder width chin style pulldowns to sternum - 50 x5, 70 x5, 90 x3, 110 x3
Tempo 10X0 - alternating sets with dips 1.5mins rest between each
Normal Chin bar - BW x3 - taking it easy
PowerRack - BW 3x3 - touching chest on bar
I was pretty much fried on the last rep, as I'm trying to maximally accelerate my body, which is needed to get the chest up to the bar.
Dips
warmups - pushups on bench BWx5, reverse bench dip BWx5, pushup BWx5, 10 sec static hold at dip lockout, 2 singles
Tempo 10X0 - alternating sets with chins 1.5mins rest between each
BW 3x3
Rows
- alternating sets with bench 1.5mins rest between each
ReverseGrip Single Arm Dumbell Rows
warmup - 40lbs x5
Tempo 1010
60lbs x5
Plyo 45 degree Supported Rows- wide palms down grip
Warmups - Bar+45lbsx5
Tempo - X0X0 Bar+100lbs 2x5
Tempo - 1010 Bar+45lbs x10
Elbows out Single Arm Dumbell Rows
45lbs 2x9
BenchPress
Warmups - 16inch grip Bar x10, 95x5, 135x3
Tempo - 10X0 - alternating sets with rows 1.5mins rest between each
14inch grip
Tempo X0X0 - 175lbs 4x3 - Plyo style - estimated 70% 1RM
Tempo 10X0 - 205lbs x 2 singles, 2nd with 3 sec pause on chest, 80% 1RM
Work Tonnage = 2510lbs, up 365lbs from last session
Pecs were feeling it a bit!
Bits and Pieces
reversed the order
Rest - 1min
30 degree Incline Dumbell Snatch raises - thumbs up - face down
5kg 2x9
30 degree Incline Dumbell Side raises - face down
6kg 2x10
Prone Sideways cross body single arm laterals - Thumbs up
5kg 1x8 each side
Cuban raise Cleans
5kg 1x8 each side
10 flights of stairs back to car