August 30, 2013 – Upper Body Training

Dynamic Warm-ups

Axle Strict Presses
75x5
105x5
135x5
155x3
180x3
205x3
230x5
180x8
180x8
180x8

Swiss Bar Floor Presses w/ Slingshot
200x3
250x3
290x8
310x8
330x8

Chest Supported Rows
325x12
325x12
325x12
325x12

EZ Curl Bar Overhead Extensions (seated)
145x12
145x12
145x11

IYT’s
5’sx12
5’sx12
5’sx12

27 Minutes of Stretching

Comments: Almost done with this cold but still felt crappy. Workout felt tougher than I had planned as even the warm-ups felt tough. Got my reps, maybe had one more rep with 230lbs but not going all out. Down sets went well. Had a bit of surprise when it came time for slingshot floor presses. I couldn't get them over my forearms at first. Took several minutes to get them on to my arms and my triceps weren't fitting in them either. Only aimed for a small increase with this with the technical difficulties. The one I have is too small now, going to have to buy a new one. Measured my arms and they are now 19". I had no idea my arms have gotten this big. After this point, my workout slowed to a crawl as people kept using the stuff I was lifting on. I got in two sets of rows before someone sat down, stripped off all my weights and did five sets. Rows were good despite that. Same thing happened with triceps, someone sat down on the bench I was using to do a biceps workout. The fact that they finished when I was in mid set made me angrier. So close to getting all the reps. Finished up with upper back and shoulder stuff, stretching and burritos.