MVP's Road to the Top

[MVP]

Thursday March 15, 2012: Upper Body, vertical emphasis, horizontal maintenance

OH Press
Bar x 5
95lbs x 3 x 5

Lat Pulldowns
95lbs x 3 x 10

Bench Press
95lbs x 3 x 10

Barbell Rows
95lbs x 3 x 10

Barbell Curls
60lbs x 3 x 10 with 30 seconds rest

Notes: I've never been an isolation user, but I definitely need to incorporate curls into my regular training routine. I have no bicep strength or endurance at all. Biceps are important in my line of work due to the use of a shovel and weak biceps mean hindered back development in exercises like rows and pullups. I'm thinking about adding curls to my lower body workouts, so both upper body workouts I can concentrate on tricep development. Once again, workout was extremely light. I'll be adding 10lbs per lift next session. High rep bench pressing caused a significant pump in my chest and painful stinging. I think just plain and simple since I haven't done high reps in years my body is going to need to get used to that.

[big_swede]

Good session MVP.

[MVP]

Originally Posted by big_swede

Good session MVP.

Thank you, sir.

[mab54]

Keep adding that weight MVP!

[MVP]

Originally Posted by mab54

Keep adding that weight MVP!

Thanks bud! The light weight stuff isn't really feeling heavy, but I know as soon as I put those heavier weights on there it's going to feel much better. I'm going to do things differently this time because I am going to train my triceps and biceps so that my rows and benches keep progressing. I'm also going to put a lot of emphasis on my lower body and cleans this time, so I should so more gains now than ever.

[BendtheBar]

A little bicep work never hurts. Keep charging hard.

[MVP]

Originally Posted by BendtheBar

A little bicep work never hurts. Keep charging hard.

That's what I was thinking too. What do you feel about bicep work at the end of the lower body sessions? That way I can do triceps at the end of both upper body days?

[BendtheBar]

Originally Posted by MVP

That's what I was thinking too. What do you feel about bicep work at the end of the lower body sessions? That way I can do triceps at the end of both upper body days?

I've designed workouts like that before. Works for me.

[MVP]

Monday: Upper body, horizontal emphasis, vertical maintenance
3X5 Bench Press
3X5 Bent Over Rows
3X10 Incline Press
3X10 Pull-downs
3X10 Close grip bench press

Tuesday: Lower Body
5X3 Hang Clean
3X5 Box Squat
1X5 Deadlifts (ramping sets)
3X5 Front Squat
3X10 Barbell Curls

Thursday: Upper body, vertical emphasis, horizontal maintenance
3X5 OH Press
3X8 Pull-downs
3X10 Bench Press
3X10 Bent Over Rows
3X10 Parallel Dips

Looks pretty good to me.

[MVP]

Well the guy that has my weights at his house wasn't home yesterday and won't be home tomorrow. I guess I will be heading to the gym tomorrow to get my workout in. While I'm there I might just get a temporary membership until I have room for my weights again.