I had a fantastic Christmas with my wife and family up in the Cleveland area. I pretty much grazed for an entire 48-hour straight period of time, haha. Don't worry protein is always an emphasis as well haha.
I took two days off so I squeezed two workouts into one on this upper body workout.
UPPER BODY 12/26:
Floor Benchpress
Full stop and pause with elbows on floor.
135 x 3
185 x 3
225 x 3
255 x 3 ---> no prob!
265 x 2 ----> got stuck on #3. Real close. Next week it's mine!
Incline Bench w/ Green Bands
45 x 5
95 x 5
135 x 5
155 x 5
165 x 4 ---> fail, but better than last week
Barbell Curls
45 x 8
65 x 8
90 x 8
110 x 6 ---> little better than last week
Incline Hammer Curls
Sitting back all the way makes a big difference on these.
32.5 x 10
32.5 x 10
32.5 x 7
Wide-Grip Pullups
Squeeze at top, slow negative and good stretch.
15 lbs added x 5 ----> rough w/ bis toasted
10 lbs added x 5 --> better
10 lbs added x 5
10 lbs added x 5 ---> last one little short
10 lbs added x 4 -----> fail
- SUPERSET -
Front DB Glass Raises
Twisting to full supinate at top.
20 x 10
20 x 10
20 x 10
20 x 10
Hammer Low Rows
135/side x 6
160/side x 6
190/side x 6 ---> little sloppy
- TRISET -
Modified DB Extensions
30 x 10
32.5 x 10
35 x 10
37.5 x 10 ---> last few tough
- TRISET -
Seated DB Shrug
2-second hold at top
100 x 10
100 x 10
100 x 10
I took two days off so I squeezed two workouts into one on this upper body workout.
UPPER BODY 12/26:
Floor Benchpress
Full stop and pause with elbows on floor.
135 x 3
185 x 3
225 x 3
255 x 3 ---> no prob!
265 x 2 ----> got stuck on #3. Real close. Next week it's mine!
Incline Bench w/ Green Bands
45 x 5
95 x 5
135 x 5
155 x 5
165 x 4 ---> fail, but better than last week
Barbell Curls
45 x 8
65 x 8
90 x 8
110 x 6 ---> little better than last week
Incline Hammer Curls
Sitting back all the way makes a big difference on these.
32.5 x 10
32.5 x 10
32.5 x 7
Wide-Grip Pullups
Squeeze at top, slow negative and good stretch.
15 lbs added x 5 ----> rough w/ bis toasted
10 lbs added x 5 --> better
10 lbs added x 5
10 lbs added x 5 ---> last one little short
10 lbs added x 4 -----> fail
- SUPERSET -
Front DB Glass Raises
Twisting to full supinate at top.
20 x 10
20 x 10
20 x 10
20 x 10
Hammer Low Rows
135/side x 6
160/side x 6
190/side x 6 ---> little sloppy
- TRISET -
Modified DB Extensions
30 x 10
32.5 x 10
35 x 10
37.5 x 10 ---> last few tough
- TRISET -
Seated DB Shrug
2-second hold at top
100 x 10
100 x 10
100 x 10
Comment