Thursday, October 26, 2017

Upper body, light day (DB 60x12)

Thurs, 26 Oct 17

DB Bench: 30x15, 40x12, 50x12, 60x12, 50x12
Ez-Bar Curls : 50x15, 60x12, 70x12, 60x12
Smith OHP (w, m, c) : 50X10, 70x10, 90x5, 70x10
Farmers walk: 45 plate per side x 300 steps

The overall plan today was to ramp up to a max in which I could still hit 10-12 reps without breaking my form down.  Once I hit the limit - or felt that the next set would be more on the heavy side than light, I'd drop back a few pounds.  

My shoulders were feeling a little beat up this morning from the way I slept last night.  I decided to try DB bench instead, and kept the weight fairly light as I felt out what I was capable of.  I likely could have gone higher, but the goal was to keep my reps high and have a "light" day.  I definitely could feel it in my chest and triceps.

I did curls until the form started to break down - then dropped the weight back.

I spent a lot of time on the Smith doing seated overhead press.  Each round was completed wide, medium and closed grip - so 30 reps total at 50#, 70#, 15 reps at 90#, and another 30 reps at 70#.  

By the time I finished those my shoulders and triceps were feeling pretty fatigued, and I decided to finish up with some forearm work doing farmers walks with plates.  I ran 6 sets of 50 paces with a small rest (less than a minute) in between, and that really pumped up my forearms.

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