Saturday, September 20, 2008

WSFSB III: RE Upper Body

All Notation: Weights x Reps x Sets

Blast Strap Pushups: Failure at 10, 8, 7, 8 reps. Feet were elevated by an aerobic step.

Assisted Wide Grip Pullups (Monster Mini Bands): 4 sets of 5

Assisted Wide Grip Pullups (Average Bands): 4 sets of 10. I almost forgot to mention. Yesterday, on leg day, I tested out at 6 bodyweight chinups andf came close to a 6th on pullups (all with a little bit of kip), so I knew I was in for a breakthrough.

Hammer ISO Rows (Lats): 65x25x2

Incline DB Laterals: 15x6x5

Barbell Curls: 80x8, 80x6+2, 80x4+4, 80x4+2+1+1

Smith Machine Overhead Shrug: 125x8x4, 105x10x4. Made up a day I should have done.

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 9.0 MPH and 2 minutes at 3.0 MPH.

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