Fridays work out
Weighted Pull-ups
25 kg x 5 x2 x1
22.5kg x 5 x1 0kg x2
20kg x 8
Seated ohp
Suspended 22.5kg x 2 22. 5x 0 suspended 20kg x 4 suspended 17.5 x 2
Suspended 17.5 x 8
Suspended 17.5 x 6 unsuspended 17.5 x 1
Db row
35 x 8 both sides
40 x 10 both sides, felt like I was rotating my trunk too much
37.5 x8
I started with my right arm, whereas I should have started with my left (weaker arm) so I could do fewer reps on the strong arm if the weak one had difficulty.
Db Flies
weights suspended by bands wrapped 3 times around the dbs so they don’t touch the floor
12 .5kg x 8
15kg x 8
15kg x 7 massive hold on last rep
This was with straight arms but at the same time I’m thinking about this post
the fact that people are using bent arms also means that the angle of the upper arm to the body is steeper at the point where it goes under max load. Interestingly Arnie also uses an
exaggerated version of this form to develop his chest.
That being said as I’ve had shoulder issues in the past, I think if I was to use such an extreme form I’d go very light so as to condition the joint in that range of motion before trying to get a ain’t chest.
Alternately there may be a case for me doing Cable flies