Upper Body DE Day 2/12/05
-Warm Up-
DB Tricep Ext.
DB Pullover
DB Flye
Speed Bench x bar
Speed Bench Press 1rep max/67%
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
These were pretty fun, I also like these as I can really practice technique too as the weight isn't too bad and I have more energy to focus on staying tight. I controlled the decentric and exploded the concentric. At the top of the concentric contraction my shoulder blades would hop off the pad, is that ok? It was just from the momentum. Weird though, 135 in the locked out position was causing my arms to shake the tiniest bit.
Cable Row w/Iso's (overhand)
40 x 8 (3sec iso bar to ab contact)
50 x 8 (3sec iso bar to ab contact)
60 x 8 (3sec iso bar to ab contact)
70 x 6 (3sec iso bar to ab contact)
80 x 6 (3sec iso bar to ab contact)
These are fun too, my scapulae are starting to operate way more efficiently. I can tell they are getting stronger and believe it or not I feel a huge gain in range of motion since I started doing these, much easier to hold the bar against my upper abs.
Close Grip Bench Press
125 x 5
135 x 3
145 x 3
165 x 3
I started thinking about an article I read about how guys study weight training a lot but when it comes to busting your ass in the gym a lot of guys are lacking. So on that thought I was a little nervous jumping up 20 pounds because no one was around to spot me, but I said fuck it I'm a beast and I'll knock this out, and I did, and I'm glad.
Pull-Up
bdy x 10
bdy x 7
bdy x 5
bdy x 4
Nothing much to say about these. I'm contemplating going weighted and lower rep like Rock does.
DB L-Lateral Raise
12 x 10
12 x 10
These felt great, by the way my rotator inflamation is COMPLETELY gone and has been for five or six days. I'm so so so happy! Tomorrow will be Lower Body ME Day, I'm going to hit the Good Mornings and Walking DB Lunges hard and heavy.
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