Upper Body ME Day 2/1/05 AM
Bench Press
45 x 15
95 x 5
135 x 3
165 x 3
175 x 3
185 x 1
On the last set at 185lbs I asked a guy to spot me. He held onto the bar the whole time I was pressing and by the mid second rep I set let go and he did and I finished rep 2. Then went for third rep but my pressing strength had lift the building. So I'm only counting that set as one reps worth and I'll becareful who I ask for spots for and make directions more clear next time. I was nervous benching today coming back from inflamed rotator cuffs but everything was ok.
Bent-Over Row
45 x iso hold 30 seconds (back parallel to ground)
95 x iso hold 30 seconds (back raised, not good)
55 x iso hold 30 seconds (back better but not perfect)
45 x iso hold 30 seconds (back to parallel)
These were great, I felt a huge pump in my Teres Major and Infraspinatus region as I was working on scapulae retraction. Thanks Bill for the advice, I'll be getting full ROM with these in no time.
Standing DB Press
25 x 10
30 x 10
35 x 7
Again, scared about my rotator cuffs though I went ahead and went for it, everything went smoothely, no inflamation. Next time I'll shoot for 30 x 10, 35 x 8, and 40 x 6.
Barbell Curl
55 x 10
60 x 8
65 x 7
The pain threshold is always pushed to the max on this exercise more than any exercise I have ever done. Weird huh, I blasted through them they are always great for pumping up my biceps.
Close Grip Bench Press
105 x 10
115 x 8
125 x 5
I use about a 12 inch distance between my hands on these. I got stuck under the bar on the last rep and had to ask some dude to help me, kind of embarassing when theres 125lbs on the bar. [img]redface.gif[/img]
On a nutrtional note, I had zero carbs before my workout today and that's how it usually is. My breakfast consists of one protein shake, 370 calories, 62g of protein, well ok 4g of carbs, 0g fat. So I am going to start adding oatmeal to my breakfast, I'll just have to get up earlier befor class but I think the fact I have like no carbs in my system pre-workout may be hurting me. My body fat is still dropping though my weight has leveled out at 165lbs. This obviously means I need to eat more, so three days ago I was at 2400 cal's. Last two days I was at 2700 cal's. Today I am going to try 2900 cal's. I'm bumping these up a little faster than I planned, but my body seems to be handling it well with no fat gain. Infact its just speeding up my metabolism so far, I need to go ahead and climb up to higher cal's.
Today was allright, not an awesome workout but not the worst either. I was nervous coming in about my external rotators, this is my first week back from strengthening them and letting them rest from inflamation. My bench is not quite what it was three weeks ago, but I guess that is expected due to the rotator cuff issues I've had recently.
I'm going to take it slow and focus on not getting injured with my upper body. I hit 185, we'll say once because I'm not going to call it two reps if someone was holding onto the bar the whole damn time. My goal for next week will be a triple with 185lbs in the bench press. My PM external rotator routine will be posted tonight after I've finished it tonight. I'z out, peace.
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