Sunday 8/31
"Upper Body Hypertrophy"
Warm-up:
Push-ups, arm circles, press with bar, chin-ups, pull-ups, dips.
A1) Weighted Dips (40X0) @ +35 kg; 4-6 reps x 4 sets; 120s rest
A2) Weighted Pull-ups (40X0) @ +10 kg; 4-6 reps x 4 sets; 120s rest
Dips - 6, 6, 6, 6
Pull-ups - 6, 6, 5, 4
B) 50 HSPU + 50 Chin-ups for time: 12:50
12 HSPU, 12 Chin-ups, 7 HSPU, 8 Chin-ups, 4 HSPU, 5 Chin-ups, 2 HSPU, 5 Chin-ups... on down with sets of 2 HSPU, 5 Chin-ups. Finished the chin-ups before HSPU obviously. Was at 30 and 50 by about 6 minutes in.
C) 100 Close Grip Push-ups (feet elevated, fist on DBs) + 100 Hammer Curls for time: 4:00
30+30, 25+25, 20+20, 15+15, 10+10
Obviously not as strict as possible, but not total cheat reps.
D) FLR (front leaning rest, or yoga plank) - 60 seconds
Work-out done - 45 minutes. Good pump. Carb backloading tonight, so I am consuming 150g carbs post workout in the form of berries, some home-made kefir, a bit of superfood granola and a sweet potato.
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