Upper Body Monday

As I promised myself, got my good upper body workout in on Monday. I am making progress on the pull up, dips, chinups and barbell rows but am working to push to new highs on the bench press and push press.

I could use a spotter on the bench press to push myself for another rep of a little heavier weight. I have been nervous to get “caught in the hole” again so I have proceeded with caution when I doubt my ability to get tat next rep in.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Chest/Back Routine - 1st set is ½ weight and 10 reps to warm up and focus on form. Then 5 sets with 5 reps each at max weight.

• Bench Press (http://youtu.be/gRVjAtPip0Y)
• Barbell Row (http://youtu.be/Xglwz5hwRYs) ** I start from the floor every rep and bring barbell to my chest. Purpose is to exactly replicate the bench press in reverse.
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Pull Ups / Dips / Chin Ups

Notes / Results:

• Time: 60 minutes
• Weight: 197
• Press
• Previous High: 3@100
• Sets: 75, 85, 3@95, 3@95, 3@95
• Barbell Row
• Previous High: 4@165
• Sets: 145, 150, 155, 165, 3@170
• Bench Press
• Previous high: 3@155
• Sets: 135, 145, 4@150, 2@155/2@155, 3@150, 3@145, 135
• Pull Ups/Dips/Chin Ups - Done in succession with no rest as one set
• Sets: 4/5/4, 3/5#/3, 3/7.5#/3, 2/10#/3, 2/3@12.5#/3
• # indicates use of weight belt so 5# means 5 reps done with 5 pound weight belt