23 July 2010

ME Upper - 23.07.10 - Aspire Fitness

Reverse Band Bench...* 60x2x3 / 80x3 / 100x3 / 120 / 130 / 140 / 150 / 160 / 150x2 / 140x3

Reverse Band CG Bench...* 100x15 >5m rest> 100x12 >5m rest> 100x9

Tate Press... 22.5x15 / 22.5x15

DB Row... 60x2x10

Low Row... 75x3x10

Snatch... 30x3x1 / 70 / 70 / 75 / 80 / 90ish / 90F / 90F

Reverse Flyes... 10x2x10
SS
DB Shrugs... 50x2x10

Hyperextension... 3x12


*20k deload at chest

benching was fun, really good exercise to overload the triceps, gona use this one regularly, changing the tension when i can grab the spare spotter bars. 160 was really slow for all of lockout so daren't go higher.
db rows done strict, hence low reps used low row to pump the wings up. snatch for shits and giggles and to work traps.

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