Last Upper Body of the Year

Good day as far as the amount of work that I got in but not a good day as far as increasing my strength. I am chalking this up to overall “burn out” and the need to take some steps back and allow my body to recover. This will happen over the next week as I am traveling for Christmas and New Years. Good news is that I am down to 201 pounds. Maybe this isn’t good news since i should be eating more and gaining weight to continue to support muscle growth.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Strength Exercises

• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Bench Press (http://youtu.be/gRVjAtPip0Y)
• Barbell Row (https://www.youtube.com/watch?v=YCg1YxMt3oY)
• Pull Ups (C= Chin Ups, S=Side Grip, MB=Monkey Bars)

Notes / Results:

• Time: 55 minutes
• Weight: 201

• Rows
• Previous High: 2@195
• 12@145, 10@155, 8@175, 5@185, 2@195
• Bench Press
• Previous high: 2@170
• Sets: 12@125, 10@135, 4@155, 4@160, 2@170
• Press
• Previous High: 1@120
• Sets: 12@85, 8@90, 8@95, 3@105
• Pull Ups
• Previous High: 5
• 5, 5c, 5s - superset with 5 dips each time **need to add weight