Wednesday Workout - 03 - 14 - 2012 - Upper Body [Barbell]

Due to scheduling conflicts this week, Dan had to perform his routine in one sequence instead of taking the usual break in between (on Wednesdays). He will however have a large resting period for next week as he will have Friday, Saturday, and Sunday off. I was unable to accompany him through this workout. Since he is catching on quick, I am quite confident that setting him on autopilot on some occasions is perfectly fine at this point. Soon, he will no longer need my presence except for picture taking purposes, some small tidbits of advice and to help him break through plateaus by yelling stimulating expletives that ought to increase the intensity level a bit. In short, my presence pushes him to go further.

Because of the above explanation, this will be a brief post only about his workout.

Below is the summary for today's routine:

Decline Abdominal Sit ups - 2 sets - 12, 10 reps - BW

Decline Leg Raises - 2 sets - 12, 10 reps - BW

L-Flyes - 1 set - 25 reps - 5lbs

Standing Barbell Military Presses - 1 Warm up set, 2 Work sets - 15, 12, 12 reps - 45, 75, 75lbs

Cable Rows - 2 sets - 15, 15 reps - 120, 135lbs

Barbell Flat Bench - 2 sets - 12, 12 reps - 115, 115lbs

Barbell Shrugs - 2 sets - 20, 20 reps - 135, 135lbs

Reverse Pec Deck - 2 sets - 15, 15 reps - 60, 70lbs

Seated Lateral Raises (Machine) - 2 sets - 15, 8 reps - 65, 80lbs

*On the above exercise all rep ranges should be high. Please avoid reps below 10.

Skull Crushers (EZ Barbell) - 2 sets - 15, 15 reps - 50, 50lbs

Seated Preacher Curls (EZ Barbell) - 2 sets - 15, 15 reps - 50, 60lbs

Barbell Wrist Curls - 2 sets - 25, 25 reps - 25, 25lbs

Nautilus Ab Crunch Machine - 2 sets - 25, 20 reps - 110, 125lbs

Cardio Cool Down - 15 Minutes.

Stretch - Completed.

Blog post - Completed. ;-)