Week 4 - 5/3/1 - Day 13

17 Apr 2012

Cycle #1

Treadmill walk 5min + Agile 8 + DeFranco's Upperbody Stretches

Press: 5x40, 5x50, 5x60

Very easy. Used a thumbless grip on all sets. Exploded from the rack position. Slow controlled descent.

Boring But Big 50%

Bench Press: 2x10xBar + 5x10x85

Pretty easy now. Made sure not to lockout to avoid protracting my shoulder blades.

Lat Pulldown: 5x10x40

Up'ed the weight 5 lbs. I think I might increase assistance work weight every cycle. Noticed that when pulling the bar to my chest that sometimes I would lean back. Not sure what the proper technique for doing a lat pulldown is, but I think leaning back is considered cheating a bit. I tried, instead, to maintain a fairly upright torso position on contraction to put work emphasis on the upper back traps and lats.

Curls: 3x10x30 + ***Tricep pushdown: 3x10x30 + Face pull: *2x10x30

Pretty easy now. I've gotten used to the extra assistance work. Love the pumped feeling. Bro statement.

Treadmill walk 1 mile @ 3.0 speed