July 12, 2013 – ME UB

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
75x5
105x5
135x5
165x5
200x5

Axle Strict Presses
72x3
102x3
132x8
132x8
132x8

Chest Supported Rows
190x12
190x12
190x12
190x12

EZ Curl Bar Overhead Extensions (seated)
80x12
80x12
80x12

IYT’s
5’sx12
5’sx12
5’sx12

31 Minutes of Stretching

Comments: This workout also had changes made to it from my original plan. I knew Fridays would be busy and I was right as both power racks were in use. Benches were open so I did that instead of floor presses. I may just use bench press instead as nobody really benches on Fridays. For overhead, it was going to be log work but I had to wait for a rack to open up. I could do log on one but not the other so my other choice was axle press. Just had to wait for one to open up and go with that choice. Axle it was. I was worried with the warm-up on how it felt on my lower back but I think it was more that I wasn't used to it than any injury pain. Just made it my mission to keep everything braced and no issues after that first set. Was going to be 180lbs for the rows but just throwing on two plates a side was so much easier. Definitely feeling soreness in my upper back and lats from this week. Triceps got quite a pump as well from extensions. Finished up with the usual rep stuff and stretching and got three double meat burritos as a reward.