bench press

Upper Body Workout; Grn Boobs

Tri-Set 1:

Bench Press, Strict DB Laterals, and 1-Arm Tricep Cable Kickbacks

Tri-Set 2:

Floor DB Chest Flys, DB Skull Crushers, and Push Presses

Tri-Set 3:

Slingshot Push-Ups, Kneeling Tricep Extensions, and Seated Alternating DB Front Raises

Tri-Set

Prone Incline Rear Delt Flys, Barbell Upright Rows, and Seated Face Pulls

Heck yeah! Everything felt great today!! Even though my wimpy bench press was with only 85#, my 4 sets of 10 felt super easy! I didn't bump weight because I'm being careful not to reinjure an old shoulder injury.

I knocked out 4 Tri-Sets today! A tri-set is when I combine 3 exercises to make a set. When I train upper body, I like to pick a chest exercise, a shoulder exercise, and a tricep exercise to make a set. I've bumped my weight and reduced my number of reps. So I'm now training sets of 10-12 with heavier weight. This is a change from a higher rep range of 3 sets of 15-20 or more. I'm now dipping my toes into muscle building. Yeah buddy!

I hope you got some cool exercise ideas!

Haver a killer day!

Elda

2014 USPA Jill Mills Alamo Classic Powerlifting Meet

I had a great time at this competition! I felt more nervous but more confident going into my 2nd meet. I’d like to acknowledge my family & friends, my training gym & lifting team, Metroflex Austin & Raw Talent Athletics, and sponsors, The Silva Method & All CenTex, for their support in my journey to the 2014 USPA National Competition in Las Vegas on July 19th 2014!

Goal for this meet:
Squat 210#, 220# & 230# – I got the weight up on all 3 but I double dipped on my third lift so the lift was bad.
Bench Press 125#, 135# 150# – 2nd and 3rd lift failed. I don’t know what was with me on the bench because I’ve pressed 135#, 145# & 155# many times in the gym. Bad day to be “off”.
Deadlift 225#, 245# 260# – all 3 lifts were good!

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Pin Presses, BP, Shoulders, Back & Core

Ahhh….sigh…..what a day! I woke up refreshed after my second night in a row sleeping 8-9hrs. I had an excellent 2hour training session in my garage gym.

This is what I did:
Pin Presses – I warmed up up to my workset which were singles of 130 3 times, just 5lbs shy of my body weight. I hadn’t pressed that much weight before so that’s why I laughed after my first set. To me, the bar went up very, very, very slowly….LOL!

I moved onto bench presses working with 3 different hand placements. I worked with 75lbs and did 3 reps at 3 different hand grips for 3 sets. This was really cool, I’ll probably add a little more weight next time.

Next were Bent-Over Rows. I did 5 sets of 3 at 120#. Could probably do a little more weight next time or add more reps.

My fourth exercise was the Upright Rows. I had to play with my hand placement because I kept feeling a nerve get pinched during the movement. I need an adjustment, I miss my chiropractor! I did 5 sets of 3 at 75#, could add more reps next time, maybe do a 5×5.

Next I did Lat Pull Downs with a close grip, one of my favorite back exercises! Today I did 5 sets of 3 at 100#.

Lastly, I did a little core. I wanted to go heavy and do just a few reps but I was a little fired up so I kept going. I used a 25# plate on my first set of 25, actually the video showed me I did 24, then I dropped the weight to a 10# plate for the last 2 sets of 25. It was tough on my shoulders, it burned so good.

On another note, I had my time to speak during “citizen communication” time at the Owners Association meeting tonight about proposing they implement an affordable rate for Fitness Instructors to host boot camps in our neighborhood parks. I only got just a few minutes but I did well getting my points across. They at least did not say no, instead they want to have a follow up meeting after discussing this topic amongst themselves…..fingers are crossed!