Week 14 – Upper Body – 🚲 · Brock's Bodybuilding Journal

Brock bike

Excellent rest day yesterday. Got the house ready for summer and the bikes tuned up.

Up early for an upper body session at the Y:

Pull-ups:
+10 lbs x 8 reps
+10 lbs x 7 reps

Dips:
90 lbs x 10 reps
90 lbs x 8 reps

Close-Grip Cable Row:
160 lbs x 11 reps
160 lbs x 9 reps

Incline DB Press:
90 lbs x 8 reps
90 lbs x 7 reps

Overhead Press:
125 lbs x 8 reps
125 lbs x 8 reps

Cable Lateral Raises:
35 lbs x 15 reps
35 lbs x 14 reps

Bent-Over Tricep Kickback:
10 lbs x 15 reps
15 lbs x 18 reps

Cable Curls:
125 lbs x 11 reps
125 lbs x 10 reps

Great session. Didn’t hit the reps I wanted on incline, but the reps I did get were strong, deep, and controlled — really felt the chest popping.

Sundays are long days at the Y — both kids had basketball sessions back-to-back.

Got in 30 minutes on the elliptical. Now to rest and cook up as much lean ground chicken as possible.