Monday: all body weight calesthenics and jump training... kinda hurt my back after being in the car for 15 hours this past weekend, but a little stretching along with ice and some NSAID's and we'll be all good...
Tuesday: A.M: bench press 2 sets at 40% 1RM, 2 sets at 50% 1 RM, and 2 sets at 65% 1RM... basically kept reps between 8-12
Then Cable Flies: 2 sets, 10 reps-- followed by machine flies: 2 sets 12 reps
Parallel bar dips: 2 sets x 1-2 reps shy of failure
Wide grip pulldowns: 3 sets x 1-2 reps shy of failure
1 arm seated cable rows: 3 sets x 10-12 reps per arm... pyramiding weight
Rope Tricep pushdown: 3 sets x 20,17,15 reps w/ 30 sec rest between sets
DB shrugs: 2 sets x 30 sec per set
BB push ups: 2 sets x 30 sec per set
good burn... next upper body will focus more on back.... this evening I'm hitting some very intense cardio so stay tuned.
Live Happy. Live Healthy.
MW
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