June 20, 2014
Before Supper
A couple new things; the Overhead Dick's press and a slightly different plank. First time trying that Dick's press and holy crap it doesn't take much to fry the triceps as long as you do it right and keep your elbows as high as possible the whole time. The other thing with the plank is that rather than holding for max time (which I can do for what seems like ages) I just maximally contracted everything from my hips to my armpits for 20-30 seconds. Big difference and I think it'll have a great payoff. Second week going back to some ring rows as well. They blow up my whole upper back as well as my biceps probably more than anything else. Good stuff.
Seated BTN Press - 90s
45 x 3 x 10r
95 x 5
145 x 6, 6, 5
Dips - 60s
BW x 15, 10, 8
Ring Rows - 60s
BW x 25, 20, 17
Seated Bradford Press - 60s
95 x 3 x 12r
Seated OH Dick's Press - 30s
45 x 12, 12, 8
Max Contraction Plank - 30s
BW x 3
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