Dumbell BP Flat
12x1x20kgs (BP) -warmup
6x1x30kgs (BP) -warmup
10x1x40lbs. –tried if I can go 45lbs.
8x5x45lbs.
Close Grip BP (Barbell)
10x3x35kgs – no problem encountered.
Front Raises DB
10x3x20lbs. – first set my form was not that good and I seem to have pulled a muscle in my left forearm, anyway was able to complete the required sets
Upright Rows (BB)
8x3x30kgs. – felt a little pain in my right wrist. Was able to complete required sets and reps.
French Press
10x3x27.5kgs – no problem encountered.
Standing Triceps Extension
10x3x15lbs. – no problem encountered though I could have used a longer rest time between the French press and the triceps extension.
I have observed that I could lift better especially in the Dumbell BP if I wrap my leather wrist wraps around the handles of the dumbbell thus thickening it. With the wraps I could grip the dumbbells better.
From:
Sent: Wednesday, January 10, 2007 5:28 PM
To:
Cc:
Subject: workout for Jan. 10, 2007
Dumbell BP Flat
8-10x5x45lbs.
Close Grip BP (Barbell)
8-10x3x35kgs
Front Raises DB
8-10x3x20lbs.
Upright Rows (BB)
6-8x3x30kgs.
French Press
6-10x3x27.5kgs
Standing Triceps Extension DB
8-10x3x15lbs.
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