Tuesday, September 25, 2012
Upper body training
Incline dumbbell presses (30 degrees):
12x24 kg
12x32 kg
10x36 kg
8x40 kg
8x44 kg
7x48 kg
Incline dumbbell presses (15 degrees):
2x8x40 kg
7x40 kg
6x40 kg
Clean and push presses:
10x50 kg
4x70 kg
4x80 kg
4x90 kg
2x100 kg
Failed the clean 3 times with 100 kg because of my injured left biceps so I did a squat clean. Nice and easy. The third rep I couldn't lock it out but I almost had it.
Dumbbell overhead presses:
4x30 kg L&R
2x4x40 kg L&R
Decline bench presses LOL :))))):
8x60 kg
8x80 kg
8x90 kg
8x100 kg
First time in 3 or 4 years.
Behind the neck pull-downs + Cable overhead extensions + Straight arms pull-downs:
3x12x(77 kg + 35 kg + 30 kg)
Machine rows:
12x70 kg
3x12x90 kg
Neck raises + dumbbell curls (no stop in between sets):
16xBW + 16x12 kg
16xBW+5 kg + 16x14 kg
16xBW+10 kg + 16x16 kg
12xBW+12.5 kg + 16x18 kg
12xBW+10 kg + 16x20 kg
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