DE UPPER BODY 1/12:
This is definitely a lighter day. My board presses are feeling REAL good. Those lockouts are helping me on these. Tris are thickening up a little more closer to the shoulder area.
DE Bench
Varying normal, wide and close grips for power.
135 x 3 reps, 7 sets of 175 x 3 reps
3 Board Press
Resting briefly on the board.
175 x 3
225 x 3
275 x 3
295 x 3 ---> lost it a little on #2, but regained it and got it no prob
Standing DB Press
Palms facing each other nice and controlled
35 x 10
40 x 10 --> started to burn
40 x 10 ----> got a little tough
Close-Grip Pulldowns ---> group decision for 3rd back exercise of the week
160 x 6
180 x 6
200 x 6 ---> nailed it but starting easy, these are gonna be fun!
ME LOWER BODY DAY 1/13:
High Box Squats for 3 Rep Max
Resting on box 2-3 inches above parallel.
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
435 x 2 ---> needed a touch on #3
I have not felt big weight on my back like this in a while. It felt good! I want more, bwaaahaaa!!
Barbell Lunges
Alternating each leg with long, deep lunges.
45 x 10
95 x 10
135 x 10 ---> had not done these in a while and was feeling it a little
Good Mornings
I have only messed around with these, so they are going to take some practice. Leaned over nice and slow with bend in the legs. Felt a strong pull and the hams, but as I progressed the lower back felt better.
45 x 10
95 x 10
135 x 10
Weighted Situps
2-second hold at top, working the negative.
BW x 10
10 lb plate x 10
15 lb plates x 10
This is definitely a lighter day. My board presses are feeling REAL good. Those lockouts are helping me on these. Tris are thickening up a little more closer to the shoulder area.
DE Bench
Varying normal, wide and close grips for power.
135 x 3 reps, 7 sets of 175 x 3 reps
3 Board Press
Resting briefly on the board.
175 x 3
225 x 3
275 x 3
295 x 3 ---> lost it a little on #2, but regained it and got it no prob
Standing DB Press
Palms facing each other nice and controlled
35 x 10
40 x 10 --> started to burn
40 x 10 ----> got a little tough
Close-Grip Pulldowns ---> group decision for 3rd back exercise of the week
160 x 6
180 x 6
200 x 6 ---> nailed it but starting easy, these are gonna be fun!
ME LOWER BODY DAY 1/13:
High Box Squats for 3 Rep Max
Resting on box 2-3 inches above parallel.
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
435 x 2 ---> needed a touch on #3
I have not felt big weight on my back like this in a while. It felt good! I want more, bwaaahaaa!!
Barbell Lunges
Alternating each leg with long, deep lunges.
45 x 10
95 x 10
135 x 10 ---> had not done these in a while and was feeling it a little
Good Mornings
I have only messed around with these, so they are going to take some practice. Leaned over nice and slow with bend in the legs. Felt a strong pull and the hams, but as I progressed the lower back felt better.
45 x 10
95 x 10
135 x 10
Weighted Situps
2-second hold at top, working the negative.
BW x 10
10 lb plate x 10
15 lb plates x 10
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