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2013 Week 4 Day 1 – Upper Body

You can find each phase of my workout program here.

 

 

UPPER BODY

Bench Press (SS) 3 x 12
Cable Fly 3 x 15
BB Bent-over Row (SS) 3 x 12
Standing Cable V-Bar Row on BOSU 3 x 15
Standing Cable Straight Bar Push-Down  3 x 12
Push-Ups 3 x 7
Lateral Raises 3 x 12

 

 

Bench Press (SS) 3 x 12:
Warmed up with bar x 12.
Set 1 – 75 lbs x 12
Set 2 – 95 lbs x 12
Set 3 – 95 lbs x 9 (FAILED!)

Cable Fly 3 x 15 (Superset with bench):
Set 1 – 12.5 lb x 15
Set 2 – 20 lb x 15
Set 3 – 20 lb x 15 (paused to finish last 2)

BB Bent-over Row (SS) 3 x 12:
Set 1 – 45 lb x 12
Set 2 – 65 lb x 12
Set 3 – 65 lb x 12

Standing Cable V-Bar Row on BOSU 3 x 15 (Superset w/Bent-over row):
Set 1 – 35 lb x 15
Set 2 – 50 lb x 15
Set 3 – 50 lb x 15

Standing Cable Straight Bar Push-Down  3 x 12:
Set 1 – 15 lb x 12
Set 2 – 15 lb x 12
Set 3 – 17.5 lb x 12
I’m really not sure if this is kg or lbs!  I think it’s lbs?

Push-Ups 3 x 7 (that’s 3 extra push ups at the END of my workout!  I’ll take that progression with the weight I’m pushing!)

DB Lateral Raises 3 x 12
Set 1 – 7.5 lb
Set 2 – 10 lb
Set 3 – 15 lb

 

I LOVED the BOSU Cable Rows!  My core is getting stronger as I work it every day with proper form.  I’m feeling the affects.

I like to go off of how I feel when it comes to the weight I choose.  Max rep or % of max rep can change day to day.  There are too many variables attached to that number for me to calculate what weights I should or shouldn’t use.  I may have jumped the gun on bench, but I had gone into auto pilot mode.  My mind took over from my previous workout days.  But it forgot to calculate the method and level of fatigue that would come from the supersets.  I found a spotter at the gym though. :)

 

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