Tuesday, March 6, 2007

Entry #387

ME upper~body

Bench press:
135 lbs., 3 reps
185 lbs., 3 reps
225 lbs., 3 reps
255 lbs., 3 reps
275 lbs., 3 reps
This is the standard power approach. Previously, I would pyramid up, decreasing reps and increasing weight. The floor presses have proved to be an extremely effective addendum; 275 posed no trouble for triples here. I also experimented with a new technique, at the suggestion of Scott Mendelson's page: squeezing the bench between the thighs to allow greater drive. However, this forces a much narrower stance. I found it more proficient to maintain a wide base.

Dumbbell press:
90 lb. dumbbells, 8 reps
3 sets

Seated dumbbell rows:
65 lb. dumbbells, 10 reps
5 sets
"Seated" denotes lying face down on the seat ~ in this case, at a slight incline ~ and doing the movement. This demands much stricter and more isolated form, as the rest of the body cannot be utilized for drive. It was a necessary switch in order to compensate my back, and even barring that factor, it's a suitable variation for exercise cycling.

Seated lateral raises:
30 lb. dumbbells, 8 reps
3 sets
Pertains to the same situation as explained above.

Abdominal circuit:
crunches, reverse crunches, and leg raises
triple~setted

On the topic of nutrition, the store was out of flax oil, so now I am taking cod liver oil before sleeping. It is actually a richer source of Omega's, but the price is twice as high. On top of that, the calories are a third of flax seed, so olive oil should be taken with the serving. Peanut butter is also a profound pre~bedtime food for gaining weight. In regards to carbohydrates, I can eat a slice of bagel smothered in peanut butter, rather than a whole plain piece. One's heart races from the excitement of this.

5 comments:

  1. Was there a particular reason you were pyramiding up in the past?

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  2. You might want to use the same weight on all of your bench sets, it has been proven to be more effective than pyramid training.

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  3. I'm not pyramiding here, but I have used that structure before. There's a place for all of these methods.

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