9 JUL: B2-1

Man, another great session!  I'm a believer in starting light and building up some momentum.  It is an incredible feeling to have your weights planned in advance, and show up, get your mind focused, and then just crush your weights.

  1. Treadmill:  0.55 miles 10 mins - 3.5mph at 3.5 degree incline
  2. leg raise off bench:  BW x 15, 15, 15
  3. Bicep superset:
    a. alternating dumbbell curl: 27.5 x 10, 10
    b. EZ-bar curl:  65 x 6, 8
  4. Tricep superset:
    a. bench dips: BW x 10, 10
    b. rope grip pressdown: 50 x 8, 8
  5. Vertical strength:
    a. Pullup: BW x 5, 5, 5
    b. Overhead press: 120 x 5; 125 x 5; 130 x 8
  6. Horizontal size:
    a. Archer grip 1-arm db row: 65 x 10/10, 10/10, 10/10, 10/10
    b. pushup: BW x 12, 12, 12, 12
  7. Deadlift: 225 x 5; 245 x 5; 265 x 10
  8. T-bell swing:  73lb x 40 total (10, 10, 10, 10)
I had been using neutral grip pullups because that is where I am strongest, but I'm much stronger through my lats and arms now, so I'm sticking with traditional pullups from here on out.  I'll add 10lbs on Friday and see how it goes.

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