OT daily workout whatever

Chest/tri

Got out of the truck and walked around the jobsite twice

Oh yeah I did lift 194,000 over my head

How tall are the sidewalls?

Foundation is 30' thick, that piece is being set onto it's base which is 8'8" below the slab. The piece that is suspended is solid steel with two holes for those screw assemblies to fit through. Still have the actual press pieces to go in between those blue pieces and the head piece to go on top.

Today was chest and tris, and it was glorious...

What does your normal upper workout look like??

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chest and tris, and it was glorious..

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What does your normal upper workout look like??

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I vary it to keep it interesting, but I usually base it off the "push/pull" method. Not too long, but try to keep it intense (while keeping the form deliberate). For instance, today looked like this:

Shoulder press machine:

Three sets (descending from 16 to 14 to 12 reps) separated by 30 second breaks. The machine at the local community center where I normally work out maxes out at 245 lbs., so I keep that weight constant.

Close grip pull down machine:

Three sets (descending from 16 to 14 to 12 reps) separated by 30 second breaks. Right now, my first set is pulling down 190 lbs., 200 lbs. for set #2, and 205 lbs for set #3. Trying to get up to my full body weight (220 lbs) eventually, but close grip sucks

Tricep Dips (off bench):

I grab one of the 45 lb plates and put it in my lap, then do three sets of dips (30 second break in between):

--first set: 22 reps of rapid fire dips at the bottom of the motion immediately followed by 11 full motion reps

--second set: 20 rapid fire/10 full

--third set: 18 rapid fire/9 full

***Arm Circle Break***

[There's a mini-track around the basketball court and fitness/weight area--I grab a drink of water and then walk slowly around the track doing arm circles and singing to whatever track's going through my headphones Usually takes about 2 minutes]

Modified lateral raises:

Using 30 lb dumbbells, I lift one arm away from my at a time, but raise the other arm to my chest (with my palm parallel to the floor). One set of 20 slow reps.

[20 second break]

Anterior perpendicular lifts/chest flies:

Using 20 lb dumbbells, I lift both arms straight out in front of me until my arms are parallel to the floor (keeping the dumbbells perpendicular to the floor), then open both arms straight away from my body forming a 180 degree angle with my chest. Close arms, then lower back to sides to complete 1 rep. One set of 10 slow reps.

[20 second break]

Anterior dumbbell lifts:

Using 30 lb dumbbells, alternate lifting one arm in front to parallel at a time (palms to floor) for 10 reps, then immediately do 10 reps with both arms lifting simultaneously.

[20 second break]

Standard lateral raises:

Using 25 lb dumbbells, do one set of 10-12 reps

[30 second break]

Seated single-arm french press:

Using 45 lb dumbbells do three sets (14 reps to 13 to 12) on each arm, with 15 second breaks in between

Chest press machine:

Three sets descending from 20 to 15 to 10 reps (currently doing 185 lbs, 200 lbs, and 215 lbs--trying to up that, but my arms are usually smoked by that point ), with 20 second breaks in between.

***Arm Circle Break***

Seated row machine:

Three deliberate overhand sets (16 reps wide to 14 reps narrow to 12 reps wide) of 200 lb weight

[30 second break]

Bent arm dumbbell pullovers (off bench):

Looks like so, except I throw in a chest press at the top of the movement. Three sets (16 reps to 14 to 12) using a 75 lb dumbbell.

After that, I give myself the option of either doing bicep curls or just grabbing a couple of 45 lb plates and walking a lap before I go into my ab workout.

Work on basketball shots/moves after that for cardio.

Also depending on the day, I'll mix and match the machines, or do the entire thing in reverse to make it interesting, but it's usually some variation of that

Back and Bi here shortly

Rest day today. Had a double yesterday. Did 60 mins on the treadmill in the morning then Plyometrics in the evening. Tomorrow is another double. Bike ride in the morning. Chest and bi's in the evening..

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Aggiebelle likes 'em black

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Subtle brag