Upper B (30th August 2024)

Lats, Upper Back, Biceps, Chest, Triceps, Side Delts, Brachioradialis, Front Delts & Rear Delts.
Friday 30th August 2024 At Marjon Sport & Health Centre.
2024 Workout 168, Macrocycle U/L Workout 35, Microcycle 7, Upper B.
/ jpit.gym
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0:00 𝐖𝐢𝐝𝐞-𝐎𝐯𝐞𝐫𝐡𝐚𝐧𝐝 𝐆𝐫𝐢𝐩 𝐋𝐚𝐭 𝐏𝐮𝐥𝐥-𝐝𝐨𝐰𝐧
Warmup 1: 62kg - 6 Reps.
Warmup 2: 72kg - 3 Reps.
Warmup 3: 82kg - 1 Rep.
0:01 Set 1: 92kg - 6.5 Reps.
+/-0kg, +1.5 Reps.
0:28 Set 2: 87kg - 8 Reps.
+/-0kg, +1 Rep.
Very very fast progress recently, ROM isn’t bad at all on especially on earlier reps too.
0:58 𝐋𝐢𝐟𝐞 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐈𝐧𝐬𝐢𝐠𝐧𝐢𝐚 𝐒𝐞𝐫𝐢𝐞𝐬 𝐑𝐨𝐰
Warmup 1: 65kg - 6 Reps.
Warmup 2: 85kg - 3 Reps.
Warmup 3: 105kg - 1 Rep.
0:59 Set 1: 112.5kg - 4 Reps.
1:21 Set 2: 102.5kg - 6 Reps.
Changed from seat height 7 to 8 & put chest pad 1 forward & it’s definitely much harder. Time to work up from here.
1:49 𝐄𝐙 𝐁𝐚𝐫 𝟒𝟓° 𝐏𝐫𝐞𝐚𝐜𝐡𝐞𝐫 𝐂𝐮𝐫𝐥
Warmup 1: 10kg - 6 Reps.
Warmup 2: 15kg - 3 Reps.
Warmup 3: 20kg - 1 Rep.
1:50 Set 1: 25kg - 4 Reps.
+2.5kg, -1 Rep.
2:13 Set 2: 22.5kg - 7 Reps.
+2.5kg, -1 Rep.
Excuse me, what the fuck? Them cable curls on the other workout must be doing some type of magic because today was LIGHTWORK. Best progress I’ve had on these since I started doing them and had them beautiful neural adaptations. Holy.
2:50 𝐒𝐢𝐧𝐠𝐥𝐞-𝐀𝐫𝐦 𝐂𝐡𝐞𝐬𝐭 𝐏𝐫𝐞𝐬𝐬 𝐌𝐚𝐜𝐡𝐢𝐧𝐞
Warmup 1: 35kg - 6 Reps.
Warmup 2: 50kg - 3 Reps.
Warmup 3: 65kg - 1 Rep.
2:51 Set 1 (Right Arm): 70kg - 4 Reps.
+/-0kg, +/-0 Reps.
3:10 Set 1 (Left Arm): 70kg - 4 Reps.
+/-0kg, +/-0 Reps.
As suspected, brilliant progress on everything apart from chest again, typical. Head was back on headrest today which might make a different but still man, always chest. Next session change grip width to be slightly wider, should help.
3:24 𝐋𝐨𝐧𝐠 𝐑𝐨𝐩𝐞 𝐓𝐫𝐢𝐜𝐞𝐩 𝐏𝐮𝐬𝐡𝐝𝐨𝐰𝐧
Warmup 1: 17.5kg - 6 Reps.
Warmup 2: 22.5kg - 3 Reps.
Warmup 3: 27.5kg - 1 Rep.
3:25 Set 1: 30kg - 6 Reps.
+/-0kg, +1 Rep.
4:02 Set 2: 27.5kg - 7 Reps.
+/-0kg, +1 Rep.
How come triceps & delts progress but chest doesn’t? lol.
4:43 𝐒𝐢𝐧𝐠𝐥𝐞-𝐀𝐫𝐦 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐋𝐚𝐭𝐞𝐫𝐚𝐥 𝐑𝐚𝐢𝐬𝐞
Warmup 1: 31.25kg - 6 Reps.
Warmup 2: 46.25kg - 3 Reps.
Warmup 3: 53.75kg - 1 Rep.
4:44 Set 1 (Left Arm): 58.75kg - 6 Reps.
+/-0kg, +1 Rep.
5:08 Set 1 (Right Arm): 58.75kg - 6 Reps.
+/-0kg, +1 Rep.
5:33 Set 2 (Left Arm): 53.75kg - 7 Reps.
+/-0kg, +1 Rep.
6:02 Set 2 (Right Arm): 53.75kg - 7 Reps.
+/-0kg, +1 Rep.
Start with right arm next time, it’s lacking behind and as results more lateral flexion in the core is occuring. Good stuff nonetheless.
6:31 𝟐𝟎° 𝐒𝐩𝐢𝐝𝐞𝐫 𝐄𝐙 𝐁𝐚𝐫 𝐑𝐞𝐯𝐞𝐫𝐬𝐞 𝐂𝐮𝐫𝐥
Warmup 1: 15kg - 5 Reps.
Warmup 2: 22.5kg - 1 Rep.
6:32 Set 1: 25kg - 8 Reps.
+/-0kg, +1 Rep.
Gonna keep doing this weight up to 10 reps (shocking I know), but it’s too easy to fuck up form on this exercise.
6:57 𝟐𝟎° 𝐒𝐩𝐢𝐝𝐞𝐫 𝐃𝐮𝐦𝐛𝐛𝐞𝐥𝐥 𝐅𝐫𝐨𝐧𝐭 𝐑𝐚𝐢𝐬𝐞
Warmup 1: 4kg - 5 Reps.
Warmup 2: 6kg - 2 Reps.
6:58 Set 1: 8kg - 8 Reps.
+/-0kg, +1 Rep.
Same here, up to 10 reps I go. Need something to brace feet against as they’re all over the place.
7:26 𝐒𝐢𝐧𝐠𝐥𝐞-𝐀𝐫𝐦 𝐑𝐞𝐯𝐞𝐫𝐬𝐞 𝐏𝐞𝐜 𝐃𝐞𝐜𝐤
Warmup 1: 55kg - 5 Reps.
Warmup 2: 75kg - 1 Rep.
7:27 Set 1 (Left Arm): 82.5kg - 4 Reps.
+2.5kg, -2 Reps.
7:48 Set 1 (Right Arm): 82.5kg - 4 Reps.
+2.5kg, -3 Reps.
Changed from seat height 2 to seat height 3 & consequently form is much better, less “shruggy” per say. Gonna start doing these up to 8 reps & it’s uncomfortably heavy on the joints at this rep range of 4-6.
8:11 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐍𝐨𝐭𝐞𝐬
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