Thursday, March 13, 2014

Arms & Shoulders w/ Monkey Bar Finisher - I know what I am doing

Didn’t hit new records but got good work in and spent 10 minutes as a finisher on the monkey bars working on chin ups, pull ups, traverse leg ups and getting across the bars.


Just finished Starting Strength and I am more convinced than ever that I am doing the right things for my goals. What I do is not what he suggests but when he explains his reasoning it does not directly address what I want to accomplish. I need to do anaerobic (strength) movements when I am aerobically maxed. I need to get stronger but do not need to gain weight so drinking a gallon of milk every day like he suggest is not in my best interest.  


Warm Up:


Arms & Shoulders Routine - Do 10 reps at half weight to warm up and establish proper form, then 5 sets of 5 reps each at max weight.




Notes / Results:
  • Time: 55 minutes
  • Weight: 197
  • Incline Dumbbell Curl
    • Previous high: 3@50 Goal: 50
    • Sets: 40, 4@45, 4@45, 45, 3@45** need to flatten my hands to engage the biceps more
  • Dumbbell Shoulder Press
    • Previous high: 3@45 Goal: 50
    • Sets: 35, 40, 3@45, 40, 1@45/40
  • Dumbbell Overhead Triceps Extension
    • Previous high:45 Goal: 50
    • Sets: 35, 4@40, 40, 40, 40
  • Lateral Raise
    • Previous high: 35 Goal: 40
    • Sets: 25, 30, 3@35/3@30, 4@35, 35
  • Finisher:
    • 5 pull ups
    • 3 chin ups & 2 burpee chin ups
    • 2 T leg ups
    • 2 monkey bars
    • 4 pull ups
    • 3 chin ups
    • 2 T leg ups
    • 2 monkey bars


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