New M.E. Upper Day, week 6
Westside for Singing Baritones
Warmup
Arm Circles, shoulder rolls, neck rolls, pushups (yoga, AT, cat camels)
2 Rounds
Plyo Pushup x 3
K.b. Arm Bar
Band Y, E.R.'s, Reverse Flies
A1) Close Grip Bench, Feet on bench (Pinky on rings)
Bar x 5, 95 x 5, 135 x 5, 165 x 5, 185 x 5, 195 x 5,
205 x 5
B2) Inc Dumbbell Press
40 lbs x 20, 12
C1) Inverted Rows (BW)
20, 15, 12
C2)Rear Delt Cable Flies
10 lbs x 12,12,10
D1) French Press
65 lbs x 15, 12
D2) Hammer Curls
35 lbs x 8, 6
A little rushed today as it was my uncle's bday and family was going out to eat (great post workout meal coming up!) Close grip bench felt good. Oddly, my regular, strong grip bench p.r. before this was 215 x 5, leg drive, wide grip et al. My close grip is not that far behind, for me not training it for a while. The feet up takes a bit of my arch away and the ability to heave the bar with my body. The close grip makes the lift longer. Good ways to take away my strengths. Happy with the top set. May try 215 next week. Going lighter with dumbbells. I feel this is better after the heavier work and is easy on my poor shoulder. I also feel the muscle working better. Inverted rows are harder than I recall. I was very near the ground, but my best set is the same as my overhand pullup. This should not be, but it tells me what I all ready knew. My lats are stronger than my upper back. Hit a couple sets of arms and motored off to dinner. We ate at a Japaenese Grill where the chefs cook on a large grill right in front of you. I ordered sushi, knowing full well I'd be asked to finish everyone else's meal....plus the ice cream my uncle got for his 86th birthday. All in all I ate one flaming dragon roll (which was literally lit on fire), garlic fried rice with eggs, some steak, some bbq chicken, an assortment of vegetables (zuchinni, carrots, broccoli, grilled onions plus a raw piece of broccoli that the chef flung into my mouth and I caught), some shrimp, one Tsingtao and the ice cream sundae. I was nearly satisfied afterwards.
Literal flaming dragon roll- salmon, tuna, avocado, grilled onions, jalapenos, imitation crab and I always eat sushi with wasabi! I was wondering how I'd unwrap the scorching aluminum foil and realized they had peppered it with dry ice. Nice! Also, this picture is blurry...sorry.