Upper body workout week 2…….

Upper body workout week 2…….

Jul 7, 2013

Well everything is going according to plan .Feeling recovered from each workout before and with ATP Extreme and RockTape now in the loop and I should have no excuses except for stupidity. Only stupidity can screw everything up. I am paying attention to my volume load, sleep and supplements. Applying the RockTape to the shoulders during the 3 upper bodyworkouts and keeping on to help expedite the recovery process and allowing the supplements get to the proper areas quicker. I have to do everything I can ,being a master the clock is ticking.

This over the course of 2 workouts:

Friday 7/5

lat pulldowns

195 5 reps

225 5 reps 2 sets

255 5 reps

235  5 reps

t bar

90 5 reps

135 5 reps

160 5  reps

shrugs

315 5 reps

435 5 reps

525 5 reps

575 3 reps

seated press

155 5 reps

175 5 reps

200 5 reps

225 5 reps

bent over lateral raises

30 ,40,50 5 reps

Sunday 7/7

preacher curls

40 5 reps

55 5 reps

130 5 reps

145 5 reps

hammer curls

60 5 reps

70 5 reps

standing curls

145 5 reps

165 5 reps

t pushdowns

105 8 reps

120,135,145 all for 5 reps

Last week I did lockouts as my first tricep workout this week I did it second to preexhaust the triceps slightly.

rack lockouts(6-7 inches off the chest)

295 5 reps(1 1/2 inch within the knurl,close grip)

330 5 reps

395 3 reps(pinky within an inch of outer ring)

440 3 reps and holding weight 15 seconds at lockout(competition grip)

Dips

45 lb plate attached 5 reps

90lbs 5 reps

135 5 reps

Satisfied. Things felt sluggish maybe because I woke up 2 hours earlier but just focused alittle more then necessary.

Till next time Focus First.

 

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