Monday, January 2, 2012

12-30-11 HEAVY EVENTS and UPPER BODY DYNAMIC TRAINING

Last workout of the year.  I was able to get to the field and do some throws AND get home in time to manage a decent upper body workout.  Here it is:

Session PRs:
Hammer = 69'7"
Braemar = 27'
WFD = 39'5"




And the workout...

Incline Bench Press
170 x 5, 170 x 5, 170 x 5, 170 x 5, 185 x 3, 185 x 3, 185 x 3, 185 x 3, 185 x 3
**30 seconds rest between sets**

2.5" FAT BAR T Bar Rows
3 sets of 15 with 115lbs. on the bar

Dumbell Lateral Raises
3 sets of 15

Viking Curls supersetted with Reverse Curls
3 sets of 10 - superset - 3 sets of 8

Dips
3 sets of 15

No Cardio - needed to go to sleep for work in the morning!

WORKOUT SUMMARY:
It was a good day overall.  I did some good field work and really worked hard in the gym.  My only regret is getting a late start that did not allow time for cardio.

Keep Moving Forward,
Miller




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