Wednesday, April 22, 2009

22 April 2009 - Chest

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Flat Bench Press
-Bar X 20
-135 X 15
-185 X 15
-225 X 14 (Arched over a foam roller)
-225 X 12 (Arched over a foam roller)
-225 X 11 (Arched over a foam roller)
-225 X 9 (Arched over a foam roller)

Incline Dumbbell Bench Press
-70's X 12
-70's X 10
-70's X 10

Flat Bench - Stabilization Work (KBs hung from the bar with bands)
-50lb KBs X 12
-50lb KBs X 12
-50lb KBs X 10

Fingertip Push-Ups
-3 X Failure

Incline Sit-Ups (15lb Medicine Ball Tosses)
-2 X Failure

Incline Sit-Ups (Twists + 15lb Medicine Ball)
-2 X Failure

Incline Sit-Ups (Twists)
-1 X Failure

I like to toss a volume day in the mix once and a while. It's a great way for me to break up the heavy stuff and give my joints a break. And I have lousy muscular endurance right now, so every little bit helps in that arena. Oh, the pump is silly too.

Hitting some reps arched over the foam roller is great. I think it's going to really help my flexibility, especially in my hips, where I need it most.


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