DAY 1: upper body workout
warmed up with 10 minutes of stretching.....did doorway chest stretch, fixed bar back stretch, doorway front deltoid stretch, biceps stretch, and overhead stretch....also did 30 pushups!
UBW:
shoulders:
barbell shoulder press: 12~34lbs, 10~39lbs, 8~44lbs, 6~49lbs, 12~49lbs
barbell front raises: 12~24lbs
chest:
bench press: 12~49lbs, 10~54lbs, 8~59lbs, 6~64lbs, 9~69lbs, 3~64lbs
quillitine bench press: 12~54lbs
( the quillitine presses put a lot of stress on my right shoulder so i think i will find a different exercise to do with the bench presses next time)
back:
(started with barbell back pullovers but they also put LOTS of stress on my shoulder...i did 12 reps with 24lbs but do not think i will do these again)
bent over rows: 12~39lbs, 10~44lbs, 8~49lbs, 6~54lbs, 12~59lbs, 12~59lbs
biceps:
reverse curls: 12~24lbs, 10~29lbs, 8~34lbs, 6~39lbs, 10~39lbs, 2~39lbs
curls: 12~34lbs
the 39lbs is almost too heavy for me to make a whole set...i paused after i reached failer at 10 and then restarted and did 2 more. i will stay at this weight i think for a while until it feels comfortable.
triceps:
triceps extentions: 12~14lbs, 10~19lbs, 8~25lbs, 6~30lbs, 12~30lbs
close grip bench presses: 12~44lbs
amazing that its so hard to lift so little on these extentions! ill ikeep it up and we'll see how these do for my triceps this time!
|