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

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.


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

  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.

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