8-9-14 – Max Effort Upper Body & Bringing Sexy Back

I’m thrilled to be lifting heavy again! I have taken some time off because during the time I was prepping for my meet, I tweaked my back by doing something stupid! Just recently, I am confident that my back won’t give me any isuues when I lift, for the most part. For the next couple of weeks during my max effort upper body sessions I will do movements that will not stress my lower back such as incline variations and floor press.

Today was a great day of lifting! Even though the weight wasn’t moving as easily as it did in the previous lifts, I knew it will be a process and I have to be patient. I focused on keeping my elbows close to my body during my lift to work my triceps more. I felt great speed off of my chest but as the weight got heavier, it would slow at the halfway point of extension. I will continue to get strong(er) and work on my weak points!

On a side note, I am on my 6th day of my prep phase for carb backloading where I am having VERY little to no carbs what so ever, and boy am I feeling it! Drowsiness, low on energy and a little short fused, but it will be worth it. Only a few days left until I can introduce carbs back in my diet! Once that is over I am looking forward to dropping a weight class or two and to get in the BEST SHAPE OF MY LIFE! My wife, Gina, will be joining me in the journey! With her support, anything is possible. I am looking forward to seeing the results!


Max Effort Upper Body
Close Grip Incline Bench Press
Warm Ups
3 x 5 - 135, 135, 175
2 x 3 - 205, 225
Working Sets
245 x 1
265 x 1
285 x 1
300 x 1
315 x 1
Down Set
250 x 8
Dumbbell Incline Bench Press
3 x 12 - 50, 85, 85
Chest Supported Rows
4 x 10 - 50
Tate Press
3 x 12 - 25, 30, 30
Band Face Pulls
4 x 25 - orange band
Hammer Curls
4 x 10 - 30