Tuesday, June 30, 2015

Tue 6/30 - Upper

Workout: Work Gym

75 + 9 w/u = 84 mins

Didn't want to go heavy on upper today and would like to go heavier on Thursday before taking 3-4 days off to go to PA for the holiday weekend. Also, I did something in my upper back/ribcage on Sunday that was bothering me. I thought it went away, but must've slept on it wrong last night and I'm stiff as hell and cant look down or turn my head left. Anyway, on to the WO.

I started with incline/pulldown superset. I did one "heavy" set of incline, which was good at 12 reps with heaviest DB at the gym. Followed by 2 sets of really good incline fly's. With that, I did 1 heavy set of pulldowns and 2 lighter sets, concentrating on good squeeze and contraction.  Next I did 4 sets of landmine presses (new exercise) supersetted with 3 sets of DB rows. I guess I should've started heavier on the landmines, but since it was the first time I wasn't sure where to start. I like these. Really good shoudler and upper chest movement.

Then I did 3 sets of skull crushers with a straight barbell (normally use EZbar) with 2 sets of incline curls. Finished up with lateral & rear delt work and some ab work. For abs, I started with cable crunches. That bothered my elbows. Then I did weighted crunches on the back extension machine. That was painful on my back today. So I then did 2 sets of crunch twists with a 15#DB. Ended up being some decent ab work.

Good WO. For only doing 3 sets of chest that wasn't all that heavy, I felt like it was a really good stimulation. I think I'll try to work in some more fly's and other chest work rather than trying to hammer it with heavy incline 3 times a week each week.


I weighed 175.4 this morning.

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