njstrongman32

Upper day!

First off:

I did not warm up enough apparently; while doing my first set of pull ups, I feel as though I strained a muscle in the bicep area. I guess I should start hitting battling ropes before upper workouts to really warm everything up for sure!

Warm up:

foam roll- low back/upper back/lats
softball roll- delts/chest/traps

arm circles
elbow circles
wrist rotations

band pull aparts
band shoulder dislocates
band shoulder dislocates 2nd variation

workout:

pull ups- wide grip ( all sets superset with flat DB bench)

BW 2x10
BW+25lbs 1x8
BW+35lbs 1x6
BW+45lbs 1x4

Dumbbell Bench-

55lbs 1x10
65lbs 1x10
75lbs 1x10
85lbs 1x8
105lbs 1x6

Onto the next super-set.....

DB rows- (all sets super-set with incline hammer strength press)

100lbs 1x10
105lbs 1x8
110lbs 1x6

Incline hammer strength press-

90lbs per side 1x10
100lbs per side 1x15
125lbs per side 1x8

I had a lot more in the tank but due to my bicep annoyance, I decided to cut it short and not do curls, tricep extensions, plate raises, and reverse curls.