Upper body

Upper body
29th Jan

Speed bench
Bar * 3, 3
95 * 3, 3
135 * 3, 3
185 * 3, 3, 3, 3, 3, 3, 3, 3
185 * 3, 3, 3 (These 3 sets were done with a 4 sec pause on the chest and ultra wide grip)
135 * 3

DB press
70 * 8, 8, 8

JM press
Bar * 5
95 * 5
135 * 5
155 * 5
175 * 5
185 * 5, 5

A1: Rope pushdown
90 * 12, 12, 12

A2: BB curl on scott bench
50 * 12, 12, 12

*A1 and A2 were supersetted.

Seated machine curl
40 * 10, 10

3 grip Tbar row
90 * 15, 15
*pronated, semi pronated and neutral grip used. 5 reps each grip. 15 reps each set.


Felt really under the weather today. After the speed benching, I really felt sapped of energy and throat was painful. Hope it isn't a virus or something.