6OCT2014: wk2-d1

I got really busy with life, so I missed days 4 and 5 last week.  Off to a great start though.

warm-up: agile-8, back bridges, stomach vacuums

  1. NG pullup:  BW x 5,4,3,3,2
  2. hang C & J: 105x5; 135x1,1,1,1,1; 145x1,1,1,1,1
  3. OHP:   135 x 3,3,3,3,3; 95 x 20 (rest pause)
  4. superset:
    a. dips:  bw x 10,9,8,7,6,5,4,3,2,1
    b. EZ-bar reverse curl:  55 x 7,7,7,7,7,7,7,7,7,7
The dips / curls superset is really paying off.  Arms and forearms are thicker, stronger, and don't tire out during rowing movements.  2 more weeks and I'll have to do something harder than countdowns.  Maybe work up to 10x10, or add weight and start  at 10x5

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