Alright, so here we are on Day 2 of this new block with an upper body supplemental workout and damn it was a solid day! Everything was more challenging than I had hoped for, but frankly, it’s all to be expected. It’s the morning after while I’m typing this and I am seriously sore, but also really looking forward to my ME Lower/DE Upper workout this evening.
Here’s the workout:
A1. Dumbbell Bench Press – 50x20x3
- 10x10x2 (Dumbbell Flyes) + 10x10x2 (Press)
- 30x10x2
- 50x20x2
- 50×12
- This was a really great weight to start with. I took 2 minutes rest intervals, which I thought would be more than enough to get all 3 sets of 20, but instead only got 2. The first set was fine, the second was a good challenge set, and the 3rd set really got my pecs burning. I’m going to repeat this weight again next week and see if I can get all 60 reps.
B1. American Cambered Grip Bench Press (Grip 2) – Heavy set of 6, repeat for total of 4 sets
- 38x10x2
- 88×6
- 128×6
- 148x6x2
- 148×5
- 128×6
- Again, far more challenging than I thought this would be. The extra range of motion makes benching with this bar ridiculously challenging. I thought I would be able to get all 4 sets with 148, considering it’s mockingly light for me, but like I said, that range of motion really challenged me. This is especially true given the dumbbell bench I did first.
- Not sure what was going on during the 3rd set, but my right arm was having trouble really locking out the weight. I can’t tell if it was an issue with my shoulder or my triceps, but everything felt awkward.
C1. 2-Arm Dumbbell Rows – 50x10x5
- 50x10x5
- Nothing to really write home about. My lower back felt a little funky, but not too bad overall. I used the squat rack to lean against as I was bent over, and I think this helped a lot.
D1. 1-Arm Barbell Row – 55x10x3
- 45×10
- 55x10x3
- Again, nothing to really write home about. I’ve done these with a little more weight and more volume, but just wanted to get the reps all in and reintroduce the movement without killing myself. I think this did the trick.
- I need to adjust my stance to try to really make the movement hit my lats rather than my upper back and traps.
D2. Barbell Russian Twists – 55x10x3
- 45×10
- 55x10x3
- First time doing these, and I have my work cut out for me. On the bright side, I did feel it challenging my core pretty significantly.
E1. Barbell Curl – 45x8x5
- 45x8x4
- 45×5
- I can’t remember the last time I actually made an effort with my biceps work, but I’m honestly happy I did these. My biceps will always be a weak point for me unless I do something to improve them. I get ample triceps work through all of the pressing I do, but biceps tend to be lacking.
- Tried to really feel the contraction hard on each rep, just bringing the bar to my chin and keeping my elbows tucked to my sides. Last set was really, really challenging and I went to true concentric failure on that 5th rep.
Ramble on Fitness 