Upper Body Day

swanso5 · Post by **swanso5** » Tue Feb 10, 2009 8:32 pm

I am currently doing a program focusing on improving vertical leap...this is upper day 1, just finished it 10mins ago

warm up - foam rolling/tennis ball stuff, stretching tight spots only, dynmaic warm up, muscle activation...all up about 15 - 20mins max

a few warm up sets then:

DB Bench @ 42.5kgs / 95pds paired with BB Chest Supported Rows w/ a supinated grip STRICT @ 65kgs / 145pds 3 x 6, 90secs rest or thereabouts btw exercises
*i've done chest supported rows with over 80kgs before so you can see how strict i was being with them...very easy to cheat with these

Standing DB Shoulder Press @ 27.5kgs / 62pds paired with Chin Ups w/ 25kgs / 55pds strapped to me with a regular dress belt (for those wondering how to attatch wt to yourself) 3 x 6, 90secs rest or thereabouts

all up took just under an hr

4 exercises, heavy wt, no armsa, no core, no shoulder raises to hit the "side delts" = efficient workout

don't over think this game

barleycorn428 · Post by **barleycorn428** » Tue Feb 10, 2009 9:07 pm

2 questions
is that 90 secs rest between each set or are the press and row done one on top of the other.
the other question is how do you do a chest supported row with a BB
Hey as long as I have your attention.I do a lot of different lunges but I'm also doing step ups. question is...Is it better to raise the hite of the step up as you go along or increase the weight your stepping up with

luke101 · Post by **luke101** » Tue Feb 10, 2009 10:34 pm

vertical leap.. upper body.. head just exploded

swanso5 · Post by **swanso5** » Wed Feb 11, 2009 4:02 am

vertical leap.. upper body.. head just exploded

what do you mean??

it was about 90secs btw sets of each so bench rest, row, rest etc

for chest supported row just set up an incline bench, lye down on it face down and row the bar up to the bench

the of the step should have your knee and hip at 90 degrees at least then simply add wt

luke101 · Post by **luke101** » Wed Feb 11, 2009 12:13 pm

i get the work out. i was just thinking youd write a little on what you're doing for your vertical. i'm currently doing air alert myself,.(wich i know you don't like)
also about the chest supported rows. i agree it's easy to cheat on them. you think doing reverse rows is a good alternative

swanso5 · Post by **swanso5** » Thu Feb 12, 2009 12:35 am

i'm doing "leap tall buildings" by christian thibaduea with 2 upper days i made up for it

reverse rows???

RK19 · Post by **RK19** » Thu Feb 12, 2009 4:48 pm

i think he means reverse grip rows.

luke101 · Post by **luke101** » Fri Feb 20, 2009 7:51 pm

don't know the name of the excercise.
you hang onto a bar from the smith machine with your legs perched up on a bench and you pull yourself up

swanso5 · Post by **swanso5** » Fri Feb 20, 2009 8:08 pm

inverted rows, great, geat exercise