26 JUL: Upper body

Well, this is the last week of Phase 2. After that, I have 1.5 weeks till I go on vacation. Instead of starting Phase 3, I'll just do Crossfit WODs as they appear on the website. I hope they are conditioning / stamina dominant workouts, as that will help me get more hiking done on vacation.

I got a late start tonight, so my results aren't the best ever.

  1. Pullup: BW x 7, 8
  2. One-arm T-bar row: 50 x 12 (each arm)
  3. Inverted row: BW x 11
  4. Incline bench press: 175 x 8, 8
  5. Dips: BW x 6
  6. Skull crusher: 95 x 8, 8
  7. Prone raise: 20s x 8
  8. Lateral raise: 20s x 8
  9. Incline DB curls: 25s x 13, 8, 6
  10. EZ-bar rvs curls: 65 x 12, 12, 12
  11. Ab wheel: 10

My biceps are finally catching up to my torso and triceps. I know I've been doing lighter weights, but the added reps are pushing me into a pain barrier that I never reached with heavy weights or compound-only movements like rows. As much as I'm a proponent of focusing on compount (i.e. multi-joint) exercises and training body movement vs. muscles, I have to admit that doing direct bicep work is working faster and better than anything I've done before.

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