6-11-14 – Dynamic Effort Upper Body

Today, I came into the gym very early in the morning on a weekday which was quite strange. I saw a whole group of people in the gym that I usually don’t see. Regardless, I had my first dynamic lower body workout day including ten sets of two reps at 160 pounds on regular back squats. Just the same as my speed bench day, I tried to keep this day as fast as possible. As I was warming up, the only break I had between sets was loading the weight. Once I reached 160 pounds, I allowed myself just thirty seconds between sets. All my sets felt quite easy, only becoming just slightly difficult towards my final set. Before I knew it, I was finished and on to my accessories, which I had also completed as quickly as I could. I think today was one of few days where I didn’t spend my entire day there.

Dynamic Effort, Upper Body
Speed Bench
9 x 3 - 105
Incline Bench Press
5 x 5 - 110
Band Face Pulls
3 x 20
Seated Dumbbell Cleans
1 x 20 - 15s
1 x 20 - 20s
Tricep Rope Extensions
4 x 15 - 55
Reverse Barbell Curls
3 x 10 - 55
Hammer Curls
3 x 10 - 55