Tuesday, April 24, 2007

Entry #412

ME upper-body

Floor press:
X 20 - 135 lbs.
X 12 - 185 lbs.
X 8 - 225 lbs.
X 4 - 265 lbs.
X 3 - 300 lbs.
The weight was pyramided to increase the difficulty. Using this method makes triples on bench press seem like nothing.

Military press:
X 15 - 45 lbs.
3 X 6 - 135 lbs.

Seated cable row:
5 X 10
160 lbs.

Plate flyes:
3 X 10
25 lb. plates
This was a page out of Pudzianowski's book. Stabilizing the weight to be held straight out was hell on my forearms.

Abdominal circuit:
chop-crunches, reverse crunches, and leg raises

Afterwards, I went to the track to practice forms, as I have been doing everynight now.


  1. Hey, do you do the extra lat work on lower body days, or do you leave it out typically?  I'm thinking of alternating between pull-ups and some sort of row on those days.

  2. Heh. I was just starting to think I need some more lat work, myself.And for Floor Presses, are those done exactly as they sound?

  3. No, I don't do lats on lower-body days. I do pull-ups/chin-ups on one upper-body day and a row variation on the other.Floor press: http://www.esssportstraining.com/images/gym/athlete4.jpg

  4. Hey, that's a great idea, thanks dude.