6MAY: random upper body

I finished up my 2week re-entry phase, and start a serious plan on Monday. Since I had just done complexes on Thursday, I was too tired/sore to do them again on Friday.


  1. bike ride to Metroflex: 1.5 miles

  2. Strength complex:
    a. Bent row: 145 x 3
    b. Clean: 145 x 3
    c. Thruster: 145 x 3
    d. Overhead squat: 145 x 2
    e. FBGM: 145 x 1
    f. Squat 145 x 6

  3. Bat wings: 30s x 6, 6; 35s x 6, 6

  4. Rope grip row: 90 x 10; 60 x 10, 10, 10 (better form at 60#)

  5. Prone dumbbell fly: 15s x 8, 8, 8

  6. V-grip seated row: 135 x 5, 5, 5, 5, 5

  7. Wide grip pulldown: 110 x 10; 120 x 10, 10; 130 x 10, 7

  8. Spider curls: 20 x 10, 10, 8, 8, 5 (each arm)
    Superset with dip: 5, 5, 5, 5, 5

  9. Hammer curls: 25 x 10, 10, 9 (each arm)
    Superset with dip: 5, 6, 7

  10. Cross-body hammer curls: 25 x 8; 20 x 8, 7 (each arm)
    Superset with Dip: 8, 8, 8

  11. Incline dumbbell curls: 20s x 5, 6, 6, 7
    Superset with dip: 2, 5, 7, 8

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