Post by Nelda Newton CFT, SFN on Jan 24, 2012 22:51:12 GMT -5
Chest/Triceps
Bench Press
Warm Up w/ bar weight 4 x 10 (fast)
. 50% max x 5
. 65% max x 5
. 75% max x 4
. 85% max x 3
. 95% max x 1
Closed Grip Bench Press
. 100 lbs 3 x 6
V-Bar Tricep Pressdowns
. 60 lbs x 10
. 70 lbs x 8
. 80 lbs x 6
Tricep Supersets from the Group Power track
. Tricep Kickbacks
. Bench Dips
. Tricep Push-Ups
Finished the evening by carrying in several arm-loads of wood for a sick friend.
Had a good upper body workout tonight. Set a new bench max 2 weeks ago, so tonight's workout was based on those new percentages. Wanted 2 reps at 95%, but 1 was tough enough. I'm training smart, and eating right, but I've got to get more sleep to hit the high marks on this one. The tri's are strong, so I'm going to focus more accessories on chest and shoulders in the coming weeks. Feeling good to have a break between competitions.
Bench Press
Warm Up w/ bar weight 4 x 10 (fast)
. 50% max x 5
. 65% max x 5
. 75% max x 4
. 85% max x 3
. 95% max x 1
Closed Grip Bench Press
. 100 lbs 3 x 6
V-Bar Tricep Pressdowns
. 60 lbs x 10
. 70 lbs x 8
. 80 lbs x 6
Tricep Supersets from the Group Power track
. Tricep Kickbacks
. Bench Dips
. Tricep Push-Ups
Finished the evening by carrying in several arm-loads of wood for a sick friend.
Had a good upper body workout tonight. Set a new bench max 2 weeks ago, so tonight's workout was based on those new percentages. Wanted 2 reps at 95%, but 1 was tough enough. I'm training smart, and eating right, but I've got to get more sleep to hit the high marks on this one. The tri's are strong, so I'm going to focus more accessories on chest and shoulders in the coming weeks. Feeling good to have a break between competitions.