Upper Body Repetition Day 2/5/05
Pull-Ups (medium grip) [pull-up = overhand grip]
bdy x 10
bdy x 6
bdy x 4
bdy x 4
bdy x 4
I warmed up with lat pulldowns and when I jumped up there to bust out my first set of pull-ups I felt great, thats the most pull-ups I have ever gotten in one set before. And these were perfect pull-ups, chest touching the bar, chin completely over. I think I gained a lot of strength from doing so many low rep weighted chin-ups on my cut phase. I quickly ran out of gas on these although, as you can see. I sped up my contractions on the last couple sets to get in atleast 4 reps. Started 2:4 second contractions, ended with 1:2.
Incline DB Press
50 x 10
50 x 8
50 x 6
50 x 5
I didn't know how much weight to start out with on these, I hadn't done them in this high of a rep range in forever. I picked 50, just so happens I couldn't go up or down in weight the whole time. Next time I'll probably start with 45s and try to get to 55s.
Cable Row
60 x 10 (3 second isometric hold bar against abs)
60 x 8 (3 second isometric hold bar against abs)
60 x 6 (3 second isometric hold bar against abs)
Wow...these are humbling, this is NOT easy for me to do. My back and arms were quivering holding the bar against my upper abdominals for three seconds contracting my scapulae together. I'm doing 3 second holds on these for three weeks and 30 second iso reps for the bent-over rows for 3 weeks. Then I'll due regular reps for cable row and 3 sec iso's at the top for bent-over rows for 3 weeks, and then both normal.
Tricep Dip (leaning back and upright)
bdy x 10
bdy x 10
bdy x 8
By the time I got over here I was pretty spent, but again during the cutting phase I did so many of these weighted that even at the end of my workout I busted out my fair share of reps and I felt really lite since I'm used to plates hanging off me, HUGE pump in triceps, wow.
Incline DB Curl
20 x 10
25 x 8
30 x 5
Not much to say here, nice tight flex at the top of each curl, got a great pump.
Today's workout was great, it's an awesome day outside, had my favorite tunes blaring on the way to the gym with the window rolled down. Really feeling positive and it carried over to the weight room. Excellent work out. And now, I have some lean hamburger to throw on the grill to get that protein, creatine, and fat in my muscles. I'll be getting 3200 calories today, just like yesturday, I'll do the same tomorrow, monday however I don't know, might raise to 3400 monday. Peace homiez.
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