View Workout (Aaron Lin)
Personal Record
January 26, 2014 (Afternoon)
Exercise Type: Weights
Comments:
Upper body power workout today. Took a scoop of NO-Xplode, and didn't really feel much to be honest, not as I was expecting especially since I took like 7 weeks off stims. anyhow.
Bench press. 185lbs! finally get to put that 25lb next to the 45lb plate on both sides. hit 3x5 w/ 3min rest just fine. 3rd set i could feel slight fatigue but I probably could have hit 5 sets if i planned to. every 5th rep on each set was a competition style pause rep. leg drive so hard. I'm happy to have finally figured out the intricacies of the bench press. lying flat on a bench and pushing a bar towards the sky looks really simple, but there is actually a lot of technique involved. Can't say im perfect at it, no one is, but I've solve the mystery. Feet stabilized/tucked under so that you can actively engage leg drive. lower back arched, which naturally occurs when tucking feet under the hips. keep the upper back tight, shoulder blades retracted, rear delts as points of contact on the bench. death grip on the bar, externally rotate the arms as if to break the bar in half, providing proper elbow positioning and optimal tricep torque. dig the traps into the bench. lower the bar down, tuck the elbows, no part of the body should be relaxed right now. bar will land somewhere in the upper abdominal region, throw the head back, drive the legs, internally rotate the arms as if to tear the bar apart to engage triceps for lockout. Boom.
the goal is to maintain this strength for the remainder of the cut, which will get more serious now.
BB rows. havent done these in awhile for fear of irritating the injured glute. went 205lbs for 4x6, felt fine.
Overhead press. got that 115lbs for 4x5. felt better than last time actually. didn't feel as heavy as i was holding it. had nice powerful presses, full range of motion.
dumbbell rows. since today is a power day i decided to go heavier. rowed 90lb DBs for 4x6 per side. used straps because of the way the NWB video justified straps for heavy rows. felt pretty easy.
and for more volume on the pecs, some incline DB presses. 60lb, got 3x10 then 1x8. weight felt light but i was fatigued from heavy pressing earlier.
when i got into the shower i realized i forgot to do cardio. ill add an extra 5min a day for the rest of the week.