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CMinOZ · 15-11-2007, 02:51 AM

It's that time of the week again where I sit at my desk with a dull ache growing in my chest, back and arms whilst trying to remember what we actually did last night...

Having hit legs hard on Saturday, last night was always going to be a full on upper body work out...

Flat Bench

Warm ups - 15x20kg, 12x40kg, 12x60kg, 8x70kg, 6x 80kg

Full/Partial/Drop Set

15 reps 100kg - then 10 seconds rest - then 3 partials - then 15 seconds rest - then 4 full reps with 80kgs

This was paired with rest pause sets of cable rows - 90kgs - 15 reps, then 10 seconds rest, then 10 reps,then 15 seconds rest, then 6 reps.

In total we did 3 sets of the above.

We then moved on to Incline Bench with 3 sets of 10 reps - 70, 80, 90kgs

Paired with EZ bar curls - 10reps, 5 seconds rest, 5 reps, 10 seconds rest, 5 reps, 15 seconds rest, 5 reps. Weight was 60kgs.

Nice quick work out last night, felt pretty good.

15-11-2007, 02:51 AM	#102 (permalink)
CMinOZ Join Date: Apr 2007 Location: Australia Posts: 224 Rep Power:	Re: A log from the other side of the world It's that time of the week again where I sit at my desk with a dull ache growing in my chest, back and arms whilst trying to remember what we actually did last night... Having hit legs hard on Saturday, last night was always going to be a full on upper body work out... Flat Bench Warm ups - 15x20kg, 12x40kg, 12x60kg, 8x70kg, 6x 80kg Full/Partial/Drop Set 15 reps 100kg - then 10 seconds rest - then 3 partials - then 15 seconds rest - then 4 full reps with 80kgs This was paired with rest pause sets of cable rows - 90kgs - 15 reps, then 10 seconds rest, then 10 reps,then 15 seconds rest, then 6 reps. In total we did 3 sets of the above. We then moved on to Incline Bench with 3 sets of 10 reps - 70, 80, 90kgs Paired with EZ bar curls - 10reps, 5 seconds rest, 5 reps, 10 seconds rest, 5 reps, 15 seconds rest, 5 reps. Weight was 60kgs. Nice quick work out last night, felt pretty good.