Entry #412
ME upper-body
Floor press:
X 20 - 135 lbs.
X 12 - 185 lbs.
X 8 - 225 lbs.
X 4 - 265 lbs.
X 3 - 300 lbs.
The weight was pyramided to increase the difficulty. Using this method makes triples on bench press seem like nothing.
Military press:
X 15 - 45 lbs.
3 X 6 - 135 lbs.
Seated cable row:
5 X 10
160 lbs.
Plate flyes:
3 X 10
25 lb. plates
This was a page out of Pudzianowski's book. Stabilizing the weight to be held straight out was hell on my forearms.
Abdominal circuit:
chop-crunches, reverse crunches, and leg raises
Afterwards, I went to the track to practice forms, as I have been doing everynight now.
Hey, do you do the extra lat work on lower body days, or do you leave it out typically? I'm thinking of alternating between pull-ups and some sort of row on those days.
ReplyDeleteHeh. I was just starting to think I need some more lat work, myself.And for Floor Presses, are those done exactly as they sound?
ReplyDeleteNo, I don't do lats on lower-body days. I do pull-ups/chin-ups on one upper-body day and a row variation on the other.Floor press: http://www.esssportstraining.com/images/gym/athlete4.jpg
ReplyDeleteHey, that's a great idea, thanks dude.
ReplyDeleteJust like I thought. Thanks.
ReplyDelete