Week 22 – Upper Body – ☔️
Not a great sleep, but I was excited for upper body this morning.
Rainy day here in Montreal, but at least the YMCA was pretty empty.
Pull-ups:
Set 1: BW x 14 reps
Set 2: +25 lbs x 4 reps
Set 3: +15 lbs x 6 reps
Incline DB Press:
Set 1: 90 lbs x 9 reps
Set 2: 90 lbs x 7 reps
Chest-Supported Cable Rows:
Set 1: 140 lbs x 12 reps
Set 2: 135 lbs x 12 reps
Dips:
Set 1: 90 lbs x 11 reps
Set 2: 90 lbs x 9 reps
Machine Shoulder Press:
Set 1: 165 lbs x 8 reps
Set 2: 165 lbs x 8 reps
Cable Lateral Raises:
Set 1: 40 lbs x 10 reps
Set 2: 35 lbs x 12 reps
Cable Curls:
Set 1: 125 lbs x 14 reps
Set 2: 125 lbs x 12 reps
Skull Crushers:
Set 1: 65 lbs x 14 reps
Set 2: 65 lbs x 10 reps
Looks like the YMCA is running a pull-up competition with the other YMCAs in the city, so that’s why I started with a bodyweight set.
Pounding out 14 reps felt great, but I really wanted to see what I could do with 25 lbs hanging from the belt.
No huge standout numbers today, but I felt like a million bucks coming out of the gym.
Finished things off with 40 minutes on the elliptical, then picked up some fresh croissants on the way home for the boys.
Unfortunately, the rest of the house seems to have picked up my cold, so it’s shaping up to be a pretty lazy Saturday.
Abs and cardio tomorrow.
Notes
- Weight at 165.0 lbs