Daily score: 9
Workout:
#7- Upper body slow strength & endurance
A1. Weighted pull up; 1.1.1.1.1x3; rest 10 sec/rest 2 min
22.5/22.5/20
A2. Bench press; 5.5.5x3; rest 30 sec/rest 2 min
100/100/100
B1. Strict press; 5, 5, 5; rest 2 min
80/80/80
B2. Supinated grip bent over rows; 6-8x3; rest 2 min
105x7
105x7
105x7
* same rep scheme all cycle. try to go up in weight each week
+
EMOM 12 min
1- 25 sec chin over bar isometric hold
2- 25 sec top of ring dip support hold
3- 40 sec passive hang
4- 40 sec ring plank
Done
+
upper body stretching/mobility work 15-20 min
Done
Everything definitely felt heavy this week. Able to keep good form though. 3rd round on the emom felt much harder than the first. Still feeling so consistently good eating more food and carbs. Repeat dexa scan in a month! Thanks!
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