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Originally Posted by bigDman
Finally get to start my workout program
I was resting up for my bike ride that was yesterday I biked 100 KM. I averaged 17 mph
Today
Upper Body- Maximal Strength/RFD emphasis
A) Power Skipping 4x25 yards
B) High Box Jump 1x8 @ 21 inches 1x8@ 24 inches 1x8@ 28 inches PR
C) 45 Degree Incline Press 185x3 PR Was going good till last rep then I was struggling and went to use leg drive and my butt came up so I dropped the weight 175x3 175x3 PR
D1) Neutral Grip DB Bench Press 65x8 75x8 75x8 PR
D2) Chest Suported Row- Pronated Grip 155x8 155x8 165x8 165x8 PR
E1) One-Arm Face Pull #3x12 #3x12 #3x12
E2) Supine 1-Arm DB Protraction 45x15 45x15 45x15 Just went through the motion. It was weird
F) Full contact Twist Barx8 bar+35x8 bar+35x8 PR
Great Workout. I did upper body first because my legs are not 100% from yesterday
I have a couple of questions though
Are the DB presses and Rows suppose to be supersetted?
What about the face pulls and protractions?
Also I don’t have anything to do the Face pulls with so I used bands. Is there anything I can substitute in for face pulls or is doing them with the bands fine?
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The D1 and D2 and E1 and E2 designations indicate a superset. Bands are fine for the face pulls.