Wednesday: Upper 1
Flat Bench: 5 x 5 (285) [3-0-1]
Flat Flyes: 5 x 5 (50) [6-0-2], 120 seconds rest
JS Rows: 5 x 5 (265), 90 seconds
Lat. Raise: 3 x 12 (150) (machine)
Incline Curls: 3 x 10 (55)
Skullcrushers: 3 x 8 (90)
Hammers: 2 x 12 (55)
-After each exercise per bodypart, I did a loaded (DC) fascia stretch, each one running 60 seconds worth of pain.
- The flat bench was very difficult for me today. I felt my triceps want to give out for some reason. So I quickened my cadence and took slightly longer to rest. I know that my max for the (5x5) bench is 305 w/out a spot. So I guess with the flyes it's a plus that I'm somewhat close to it. Only off by 20 lbs. which ain't shit. It was most likely due to my just waking up after a 12 hour night shift followed by a mere 4 hours in the sack. Everything else was easy. I increased my weight in almost every exercise. The incline dumbbell curls I kept at 55 and tried for more reps, which I easily got. Next time will be increased of course. I had to stop myself at 10 reps.:(
Just FYI: I drank 3 scoops Xtend (BCAA's), 1 scoop whey preworkout. Postworkout I had another couple scoops BCAA's, 10 grams creatine. I mixed it in with my favorite Carb-Force RTD (which has 110 grams carbs). 15 minutes later I drank my protein/skim milk.
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