Sporto
Active member
Upper Body Power
BB Incline Press 100
325X2
315X3
Invalid Link Removed
~ I was doing this workout at a gym that has a standard incline press where you can't control the incline of the bench. The incline I had to use here was higher (hence more shoulder/less chest) than what I have been used to using, and the numbers weren't as high. This particular gym doesn't have a good set up with a power rack so that I could set it up the way I do when I am in Terre Haute, so I had to make do. I still felt really strong though because when I went to do Incline DB Flys on the normal incline I use, I set yet another PR. I believe I will be back in Terre Haute next week for my PR week and will try 325 there using the same set up I have been and hopefully be able to hit that 325. But for this workout, it is what it is.
DB Incline Flys
90X10 - PR!
Invalid Link Removed
~ This is the incline I normally use for my BB Incline Press. I want it at this angle because I want more upper chest recruitment and less shoulder recruitment.
BB Bent Over Rows 100
345X5 - PR!
355X3
Invalid Link Removed
~ As you will see in the video, I feel like the first 3 reps are pretty solid. 4 & 5 started to look like I was using a little too much trap for this particular lift (due to fatigue) but I still feel like it was a lot better than the first video I posted of these doing 315 (where I am wearing a beanie). Plus, it hit really hard right where I wanted it to, so I know the form is overall pretty good.
DB Incline Braced Rows
100X10
~ This gym's dumbbells only go up to 100s, so I just used what I could and slowed the tempo way down.
BB Military Press 100
275X5
285X3
Invalid Link Removed
~ The weight really wasn't 275, that's just what it would have been had I been using free weights. Again, this gym didn't have a power rack or a good enough set up to perform free weight BB Military Press, so I did them on their Smith Machine. If my gym back home had one of these, I would just use this, but they don't...so I can't really go back and forth and make fair comparisons. When I am back in Terre Haute, I will try 275 on the free weights and see what I can get. I have a video of me getting 3 on the "smith" 285 before pooping out lol. Still though, this progression was entirely guesstimated and I'm happy with where these are at for now.
DB Incline Braced Rear Raises
45X10
Invalid Link Removed
~ Not the heaviest I've used, but I really wanted to see what I looked like doing these. This is one exercise where in my mind it feels like one thing, but in reality it could be completely different. I wanted to see how good of form I am using with this. I feel it right where I want and I felt like my tempo was good and the height I brought the DBs up to was good...especially for that weight. You guys can be the judge!
BB Standing Curls 100
155X5 - PR!
Invalid Link Removed
~ This one felt good. I felt like the form was pretty solid and even though the last rep was a little slow, I just smiled and kind of laughed at it as I lowered it REALLY slow - just showing the exercise who's boss! I'm happy with this as biceps are a weak point for me.
DB Seated Curls
65X8 - PR!
Invalid Link Removed
~ Just a solid set. I felt form was on point too. I will tell you that on the last rep, I almost blacked out (lost some vision) because I was literally on fumes. Still got the rep though and lowered it with authority!
EZ Skull Crushers 100
165X3
Invalid Link Removed
~ I was scheduled to do just 160 for 5, but I was feeling good at the time and just decided to throw on 165 instead. I can't quite recall if I did 3 or 4 reps, but I took it down to 155 for another set and got all 5 with ease. It's amazing when you use good form how much of a difference 5lbs (or in this case 10) can make on the smaller muscle groups LOL!
Rope Pressdowns
190X8
Sporto
BB Incline Press 100
325X2
315X3
Invalid Link Removed
~ I was doing this workout at a gym that has a standard incline press where you can't control the incline of the bench. The incline I had to use here was higher (hence more shoulder/less chest) than what I have been used to using, and the numbers weren't as high. This particular gym doesn't have a good set up with a power rack so that I could set it up the way I do when I am in Terre Haute, so I had to make do. I still felt really strong though because when I went to do Incline DB Flys on the normal incline I use, I set yet another PR. I believe I will be back in Terre Haute next week for my PR week and will try 325 there using the same set up I have been and hopefully be able to hit that 325. But for this workout, it is what it is.
DB Incline Flys
90X10 - PR!
Invalid Link Removed
~ This is the incline I normally use for my BB Incline Press. I want it at this angle because I want more upper chest recruitment and less shoulder recruitment.
BB Bent Over Rows 100
345X5 - PR!
355X3
Invalid Link Removed
~ As you will see in the video, I feel like the first 3 reps are pretty solid. 4 & 5 started to look like I was using a little too much trap for this particular lift (due to fatigue) but I still feel like it was a lot better than the first video I posted of these doing 315 (where I am wearing a beanie). Plus, it hit really hard right where I wanted it to, so I know the form is overall pretty good.
DB Incline Braced Rows
100X10
~ This gym's dumbbells only go up to 100s, so I just used what I could and slowed the tempo way down.
BB Military Press 100
275X5
285X3
Invalid Link Removed
~ The weight really wasn't 275, that's just what it would have been had I been using free weights. Again, this gym didn't have a power rack or a good enough set up to perform free weight BB Military Press, so I did them on their Smith Machine. If my gym back home had one of these, I would just use this, but they don't...so I can't really go back and forth and make fair comparisons. When I am back in Terre Haute, I will try 275 on the free weights and see what I can get. I have a video of me getting 3 on the "smith" 285 before pooping out lol. Still though, this progression was entirely guesstimated and I'm happy with where these are at for now.
DB Incline Braced Rear Raises
45X10
Invalid Link Removed
~ Not the heaviest I've used, but I really wanted to see what I looked like doing these. This is one exercise where in my mind it feels like one thing, but in reality it could be completely different. I wanted to see how good of form I am using with this. I feel it right where I want and I felt like my tempo was good and the height I brought the DBs up to was good...especially for that weight. You guys can be the judge!
BB Standing Curls 100
155X5 - PR!
Invalid Link Removed
~ This one felt good. I felt like the form was pretty solid and even though the last rep was a little slow, I just smiled and kind of laughed at it as I lowered it REALLY slow - just showing the exercise who's boss! I'm happy with this as biceps are a weak point for me.
DB Seated Curls
65X8 - PR!
Invalid Link Removed
~ Just a solid set. I felt form was on point too. I will tell you that on the last rep, I almost blacked out (lost some vision) because I was literally on fumes. Still got the rep though and lowered it with authority!
EZ Skull Crushers 100
165X3
Invalid Link Removed
~ I was scheduled to do just 160 for 5, but I was feeling good at the time and just decided to throw on 165 instead. I can't quite recall if I did 3 or 4 reps, but I took it down to 155 for another set and got all 5 with ease. It's amazing when you use good form how much of a difference 5lbs (or in this case 10) can make on the smaller muscle groups LOL!
Rope Pressdowns
190X8
Sporto
