Upper Body - Get Your Pump on for the Beach

I don’t think that I have ever seen the gym as packed as it was today. Normally Fridays aren’t a high volume day but I am guessing that since there is a beautiful weekend coming up everyone is getting their pump on for the beach.

Good improvement over last week as I was able to increase weight with the increased rep ranges.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Squats w/12 kg bar (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Pushups (http://youtu.be/sqiV1mbqbtA)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Chest/Back Routine - 5 sets increasing in weight and decreasing in reps 15/12/10/8/6. To compensate for lighter weights keep a good pace.

• 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: 65 minutes
• Weight: 192
• Pull Ups/Dips/Chin Ups - After the 1st set I put a rope over the monkey bars and did pull ups using that.
• Sets: 4/6/4, 4 rope/5# dip, 4 rope/10# dips. 4 rope/15# dips, 3/3@20#/3
• # indicates use of weight belt so 5# means 5 reps done with 5 pound weight belt
• Press
• Previous High: 3@100 or 1@105
• Sets: 15@50, 12@60, 10@70, 8@80, 1@90/2@85/3@80
• Barbell Row
• Previous High: 4@170
• Sets: 15@100, 12@110, 10@120, 8@130, 6@140
• Bench Press
• Previous high: 3@155
• Sets: 15@105, 12@115, 7@125/3@125, 7@125/2@125, 5@130
• Finisher - 30 Burpees. Accomplishment since my shoulders and arms were hurting during the push up part since I just finished benching and my leg/hamstring started barking again after Tuesday’s workout.