531 Upper

"The Smith machine; it's not just a coat rack."
For Wednesday January 6, 2010

W/ 4board
Warmup haha yeah right not today...dumb
Floorpress medium grip: work up to 225x5, 255x3, 285x3 (1)
Incline BB press: 2x15/ 155 close, 170 wide
Chin-ups 42 reps S/S w/ Keyes presses 3x12/ 50, 55, 60
Seated DB cleans: 3x10/ 45, 55x8, 40x15
Triceps ladder: up and down several rungs about 10 reps each

I was going to train later, got to the gym earlier and found that 4board had not started yet so I jumped in (quite literally) with him. (I took my first set in jeans a'la Shawn).

For some reason, this (and the past couple Wednesday's trainings) have been brutal. As in I feel like I am going to barf. Barf. I am not certain if it is my timing of meals (too close to training), but I am conscienitious of when I eat. Or if it is the combination of exercises (which are taxing; basically from chin-ups on). Or if it is the pace (which borders on stupid fast at times). And if that is the case then my GPP is down. Which makes the most sense since I have not been walking, etcetera anywhere near the volume of what I had been doing. This is mainly due to the cold weather and my mild case of fibromangina.

Keyes presses are done on a flat or decline bench with dumbbells. Start with the DBs held in a reverse position at your sides (think how you would hold the DBs if you were going to curl them). Press them straight up turning your wrists so that your palms face each other at the top. By adjusting your arm postion at the bottom you can really stretch the triceps. I have wanted to try these for awhile. I am not sure if I like them or not (as in, if I am 'getting anything' out of them!)

Now triceps ladders are another "gift" from Dave Tate and Elitefts.com. Start by placing the Smith machine bar on the bottom rungs and do ten close grip pushups, keeping the elbows in tight. Then raise the bar to the next set of rungs and repeat. We went until we were nearly vertical. Then got the stupid idea to repeat on the down side. I think Matt said, "you're a f#!$&%^ idiot!" (Which I choose to take as a compliment.) They are a good triceps finisher.

Try it, you'll like it,
Ed T.