Monday, August 25, 2008

WSFSB III: ME Upper Body

Today begins my 96 hours off, so all my workouts are going to be early for 4 days, and I'm gonna try some new things to try and crack that 210 barrier. I weighed in at 12:30 PM today at 211 lbs.

12:30 PM (All Notation: Weight x Reps x Sets)

Incline Bench Press: 180x3x4, 180x2. The original plan was 175 for 5 sets of 3 reps but I felt brave. Could only get that 15th rep halfway up but, overall, it went better than planned.

Hammer ISO High Rows: 65x15x3. All the places I could do the pullups were occupied, so I did these. 15 rep sets left my back toasted, which of course meant the pullups were gonna suck.

Assisted Pullups (Monster Mini Band): 4 sets of 3

Assisted Pullups (Average Band): 1 set of 8, 2 sets of 7, 1 set of 6.

Hammer ISO Shoulder Press: 55x15x3

DB Curls: 25x12+3, 25x9+4+2, 25x6+4+3+2

Dynamic Warm-up Phase (@ means reps each side):Walk 2 laps around the field
Jog one lap around the field
Body Squats x 10
Jumping Jacks x 15
Seal Jumping Jacks x 15
Front Skips 20 Yards down and back
Lateral Lunge x 8 per leg
Side Shuffle 20 yards down and back
Stationary Leg Swings (10 reps, front to back)Stationary Leg Swings (10 reps, side to side)Sideways Running: 20 yards down and back
60% Build Up Sprint (arm& posture focus) 30 yards down and back
Combination Hamstring/Calf Stretch
Lunge Walk 10 steps down and back
Backpedal 20 yards down and back
Drop Squat and Stabilize x 6
Squat Jump (noon-countermovement) x 6
75% Build Up Sprint (Knee Drive)(20 Yards Down and back)

Ground Based Mobility:
Reverse 90/90 stretch
Scorpions x 6
Iron Cross x 6
Wall Push x6
Calf Stretch x 6
Leg Cradle x 6
Inchworm x 6
Glute Bridge (Marching) x 6
Quad Stretch
Inverted Hamstring x 6
Forward Lunge, Elbow to Instep x 6
Drop Lunge x 6
Sumo Squat to Stand x 6
Wall Slide x 6
Neck Stretch
Shoulder Complex

This was as far as I got, the sprints killed me and even some of the movements left me beat. Just when I think I'm in better shape, I find something else.

6:30 PM
Abs Class and 1-hr of walking in body armor.

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