Upper Body Saturday

November 24, 2012
Noonish

Feeling not to bad today. Took some ibu before the workout and it seemed to stave off those severe arm pains I was having plus keeping it easy on Thursdays workout seems to have helped a bunch. I also did some heavy hammer iso's during my bench warm-ups.

1) Seated BB Shoulder Press
45 x 10, 10
95 x 3
135 x 3
155 x 1
180 x 3 x 3r - Paused the hell out of all of them

2) Paused Bench Press - Wide Grip - Index on Ring
45 x 10
135 x 3
225 x 1
275 x 1
305 x M, 1 - Head wasn't right, paused pretty long, whatever but I couldn't lock it out the first time. Regripped with my regular grip and nailed it like it should be for the second rep.

2a) Bench Press
205 x 5 x 10r plus one more on the 5th set

2b) Low Cable Rows - Strict
125 x 15
175 x 15
200 x 3 x 15r - Fairly tough to keep the last couple of reps strict.

3) Band Curl/Backpressure Iso's on the Table - 10 second (Missisippi) holds
Avr x 3 x 2r

4a) Tricep Cable Ext.
50 x 25
75 x 20

4b) DB Hammer Curls w/Manus
40 x 15, 12