Going along with my strength training evolution, I eliminated the Dumbbell Lateral Raise and Extension in exchange for a Barbell Upright Row. IT works more muscles with heavier weight. I stuck with the EZ Bar Curls and Overhead Triceps Extension since, of the isolation exercises that I do, these seem to be effective and I don’t have a better alternative.
Warm Up:
Arms & Shoulders Routine - 1st set is ½ weight for 10 reps to warm up and focus on form then 5 sets of 5 reps each at max weight.
Notes / Results:
- Time: 55 minutes
- Weight: 194
- Barbell Upright Row
- Sets: 10@45, 10@55, 65, 75, 3@85
- This is the first time for me doing this exercise and, upon watching the video again, I brought the bar to my chin but did not keep my elbows high. Need to correct this form next time.
- Barbell Push Press
- Previous high: 2@100
- Sets: 65, 75, 85, 4@95, 3@95
- Standing EZ Bar Curl
- Previous high: 85 Goal: 85 **assuming EZ Bar is 15 pounds and not 25
- Sets: 65, 2@75/5@70, 70, 1@75/1@70/1@65. 65
- Dumbbell Overhead Triceps Extension
- Previous high: 45 Goal: 50
- Sets: 35, 40, 3@45, 2@45/3@40, 40
- Finisher on Monkey Bars
- Across twice
- 3 pull ups
- 4 chin ups
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