Originally posted by Matt593
Originally posted by Quelly
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FINALLY SOME GOOD ME UPPER BODY:
The pressure is on to simply hang with my clients and friends with 4 WNBF Pro Cards racked up these past 3 weekends haha. I was pleased to wrap up this week with some solid upper body workouts and to complete a FULL week of training. I am sore in all the right places today.
ME PUSH 10/1:
Terrell and I hit a good max effort push day. He is fresh off a class win at the Cardinal and is psyching himself up for the Buckeye in the spring.
Benchpress
Hitting a little regular bench before moving to some boards.
45 x 10
135 x 8
185 x 5
205 x 3
225 x 3
245 x 3
265 x 2
270 x 1
275 x 1
280 miss
Incline DB Press
60 x 8
80 x 8
100 x 5 ---> tris are blasted
100 x 4
Weighted Dips
BW x 8
45 x 8
70 x 8
85 x 5
DB Lateral Raises
30 x 10
35 x 10
40 x 10 ---> last 2 were shakey
40 x 8
- SUPERSET -
JM Press/Skull Hybrid
45 x 10
55 x 10
65 x 10
75 x 10
85 x 12
And then hit some rope pushdowns to finish up about 30 minutes later with a client. Sick of having weak tris!
ME PULL DAY 10/2:
Solid solo day after our regular Hoover Dam Fitness Camp.
T-Bar Corner Barbell Rows
1-second hard squeeze at the top. Don’t like them any other way.
90 x 10
115 x 8
135 x 6
160 x 4
175 x 4
190 x 4
200 x 4
205 x 2 ---> done
Wide-Grip Pullups
Strict focusing hard on holding static stretch at bottom on these.
BW x 8
25 x 6
35 x 6
45 x 4
Barbell Curls
45 x 10
65 x 10
85 x 8
105 x 6
115 x 3
Bent-Over Lateral Raises
30 x 10
35 x 10
40 x 8
- SUPERSET -
Hammer Curls/Across Chest Hammer Curls Alternating Superset
Hammer curl one arm, hammer curl the other, across chest, across chest and that’s 1 rep.
35 x 8
40 x 8 and not one more to give
Bent-Over Rows to Shrugs
2-second squeeze at top and slow stretch down with simultaneous rowing. Running out of time and had just a little more to give.
60 x 10 / 20
75 x 8 / 15
1 hour later did some wrist rolls with a client for some extra forearm work.
Workout Grade: A Feeling good after these and am excited to do even better next week as I feel myself filling back out again.
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