Thursday, January 20, 2011

1-19-11 Mesocycle 2/Block 1/Week 3/Upper #1

On travel but found me a pretty nice (not in quality but they had more squat racks then any gold's I've ever been in...probably 6!!!!) gym.  Got a week free pass online, and found out they only charge $20 per week ($39 per month) which is unheard of in my experience. I didn't write lifts down but I'll try to remember.

Bench x 5 @ 9-10 w/7% fatigue:
225
245
270 @ 9
270 @ 9
270 @ 9.5
250 @ 10 (triceps hit a wall)

Paused Decline DB Bench:
8 x 80's
8 x 80's
8 x 80's

Pullups:
8 x BW
8 x BW
6.75 x BW

The thing I used for these also had rock-climbing grips for pullups...and they were awesome.

Pullovers:
3 x 12 x 70, 80, 80

JM Press:
3 x 8, 8, 5 x 140

My plan called for 6 sets, but the 5 rep benches, DB Press, and pullovers took it out of me.

Side Raises:
4 x 8 x 25's, 30's, 30's, 30's

Also did a few sets of flat chest fly's.

4 comments:

  1. nice workout and interesting routine!

    your friend,
    http://ectomorphmuscle.blogspot.com/

    ReplyDelete
  2. Did you go to planet fitness?

    ReplyDelete