Week 3 of upper body training …strong….

Week 3 of upper body training …strong….

Nov 3, 2013

Third week is complete. I back off slightly on the pressing movements. Knowing bands can wear on the shoulders I cut out 2 sets BUT I replaced them with 2 sets of regular bench press. Ever do a regular bench press after doing a few sets of bands? Quite different. As a bodybuilder does pre-exhaust movements before the primary movement ( i.e. dumbbell  flat flies before bench) I like doing the same. I did bands before the regular bench and found it tougher. I noticed the stabilizers were all over the place, like doing exercises on the stability ball or half ball. I flip flopped the shoulder and back exercises by doing back first. The week ended with a great arm workout.

Next week I do last week of band benching and maybe replace floor presses with a different movement, still undecided. Also last week of triceps press movement before I swap them with a shoulder press movement.

Tuesday

Bands 30lbs at top

185 8 reps

295 6 reps

330 4 reps

Regular bench

365 3 reps (felt light but bar all over)

315 8 reps with a pause on 8th

Floor press

245 6 reps

295 5 reps

335 4 reps

365 2 reps

Wednesday

Lat pull

195 6 reps

225 6 reps

240 5 reps

225 6 reps

One arm machine rows

90 8 reps

135 6 reps

180 5 reps

Hypers with dumbbell

55 8 reps

75 2 sets 8 reps

90 8 reps

Shrugs

295 6 reps

435 5 reps

495 5 reps

545 4 reps

585 3 reps

Bent over lateral raises

35,45 8 reps

55,65 5 reps

Machine lateral side raises

80,110 8 reps

140 6 reps

160 65 reps

 

Friday

Standing dumbbell curls

45 8 reps

60 6 reps

Bar curls

125 6 reps

145 5 reps

165 3 reps 2 sets(should have been 5 reps ,sucked)

Preacher curls

115 6 reps

140 5 reps

Close grip bench

245 8 reps

305 6 reps

345 4 reps

385 4 reps with large RAM

365 5 reps “                         “

Headbangers

125,145 6 reps each

165 5 reps

 

 

Thanks to The GYM and Tan Line, Titan Support Systems, IronAuthority, ATP Extreme ,Oxygen Factor, and RockTape.

Focus First.

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