Week 20 – Upper Body – 🏀 · Brock's Bodybuilding Journal

Brock with kids

Big weekend with the kids. Needed to juggle lifting and taking each of them to basketball practice.

Today’s session went well:

Pull-ups:
Set 1: 15 lbs x 9 reps
Set 2: 15 lbs x 7 reps

Dips:
Set 1: 100 lbs x 9 reps
Set 2: 100 lbs x 7 reps

Close-Grip Cable Rows:
Set 1: 165 lbs x 9 reps
Set 2: 165 lbs x 8 reps

Incline DB Press:
Set 1: 90 lbs x 7 reps
Set 2: 90 lbs x 6 reps

Machine Shoulder Press:
Set 1: 165 lbs x 8 reps
Set 2: 165 lbs x 7 reps

Cable Lateral Raises:
Set 1: 40 lbs x 14 reps
Set 2: 40 lbs x 12 reps

Cable Curls:
Set 1: 125 lbs x 14 reps
Set 2: 125 lbs x 11 reps

Rope Pushdown:
Set 1: 110 lbs x 13 reps
Set 2: 110 lbs x 11 reps

Pec Deck:
Set 1: 220 lbs x 12 reps
Set 2: 220 lbs x 8 reps

Kids played great at basketball today.

No cardio — need to meal prep and clean the house before my wife gets back.

Quads tomorrow.

Eat. Clean. Relax. 👨‍👦‍👦