29 November 2010
Weight@session : ~196
Injuries/aches: none
Soreness : none
Some plyo shit and Upper Body Workout :
Decided to split Monday's upper body workout to 2 workouts Mon-Tues.
Not sure if ill keep it , i'll probably go by feel.
- 10' dynamic warmup
- 3x10 sec bilateral line hops
- 4x5 MR tuck jumps
Jumps@home ( 8'6'' ceiling so head-height jumps ):
- 2x3 SVJs : 26-ish , couple of 27''
- 2x3 dropsteps : 29-ish ( 30 = smash head on ceiling, we don't want that!
)
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132
SHOULDERS LATERAL RAISES:
3x8@19lbs DBs in each hand
SHOULDERS FRONT RAISES:
3x8@66lbs
BICEPS EZ BAR STANDING CURLS:
1x10@66
1x10@70
1x8@77 , too heavy
BICEPS CONCENTRATION DB CURLS:
3x8@24lbs DB each hand
