Tuesday, January 17, 2012

01-17-12 Upper Body dynamic Effort Training

It's still extremely cold here and the Cave of Strength is colder than ever.  I worked out during daylight hours, but that didn't seem to help the warmth issue.  Here's how it went:

Bench Press
6 sets of 6 @ 205lbs.
4 sets of 3 @ 220lbs.
**30 secs. rest inbetween sets with about 2 minutes between the weight change**

Push Press
5 sets of 5 @ 145lbs.
**30 secs. rest between sets**

Rack High Pulls supersetted with Pull Ups
3 sets of 8 - superset - 3 sets of 6

Pull Overs
3 sets of 15

Concentration Dumbell Curls
3 sets of 12 each hand

Weighted Flat Bench Dips
3 sets of 15

CARDIO: 15 minutes jog on the treadmill

Ab Bench
3 sets of 80

The bicep on my throwing arm is a little more sore than usual so I did a light weight concentration curl for that muscle today.  I hate concentration curls, but that was my solution to still getting work done on a bum arm.  Today was a very good workout.

Keep Moving Forward,


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