Workout Journal #3 Upper Body Lift Day

Took the day off of weights & yoga Monday, but got in about 45 minutes of hill sprints & 45 minutes of swimming freestyle laps in the lake. The cardio felt great, but my hips were pretty sore on Tuesday. So I took it easy on them & did an upper body lift yesterday as you can tell by the forearm pump below.

For my upper body day I started with some hip opening stretches & quad stretches to get the juices flowing into the hips. Just enough sun salutations to feel a little warmed up. Then onto rotator cuff warm ups between warm up sets of 👇

Dumbbell Incline Bench Press

30lb x 8
40lb x 8
50lb x 8
60lb x 6
70lb x 6
80lb x 5
80lb x 3 (struggled on this last set, particularly the left hand with the lockout, one of the reasons dumbbells are great for identifying assymetry)

Landmine Bent Over Rows (single arm, 8 right then 8 left)

90lbs x 8
100lbs x 8
110lbs x 8
120lbs x 8

Landmine shoulder Push Press (single arm, lead foot forward, with a little leg drive like throwing a jab but on an incline/shoulder press angle)

90lb x 8
100lb x 8
110lb x 8

ISO lat wide pull down (plate loaded)

180lb x 12
230lb x 12
280lb x 10
280lb x 10

Did a few dips & pull-ups, but felt weak so moved onto arms

Tricep pressdown (cable machine, rope grip)

80lb x 15
90lb x 12
100lb x 12
100lb x 12

Arm curls (cable machine rope grip)

80lb x 12
90lb x 12
90lb x 12
90lb x 12

& some forearm work

Bare bar reverse forearm curls (bar behind)

45lb x 25 reps 3 sets

& some radial to ulnar deviation forearm work with a choked up curl bar

20lbsish x 20 reps x 3 sets

All in all a good 1 hour an 15 minutes of weights & then skipped my evening yoga class, but took the dog for a couple hours walk.

Gonna go get the lower body day lift in later today. Stay fit steemit