Monday, March 12, 2012

ME Upper Body

Hoist Assisted Dip Machine: Weighed in at 238, started with 160 pounds of assistance for 5 reps and kept using 20 less pounds each set until I couldn't hit 5 reps.  40 pounds of assistance/198 pounds for 3 reps.  I used this because it was Bench Monday at the base gym, and I couldn't get a bench to do close grip bench presses.

Incline Bench Press: 115x11, 115x7

Nautilus Nitro Pullover: 60x10x4

Assisted Wide Grip Neutral Chinups (Light/Monster Mini Bands): sets of 7, 6, 5, 4 reps

Decline Lying Leg Raises: sets of 7, 6, 5, 4 reps.

Finisher (Reverse Ladder):
Burpees/5-KG Medicine Ball Swing: 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps


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