531 Upper

1/21/10

Warmup

Floorpress-medium grip work up to 200x5, 230x5, 260x10 (5)
Incline BB press 160x15-wide grip, 180x15-close grip
Chin-ups 41 reps in 4 sets (!)
Face pulls 3x15/ 50, 60, 70
DB rollbacks 4x10/ 25, 35, 45, 50x7
Light Zottman curls for high reps (elbows hurt after chin-ups)

I have been getting to the gym earlier and doing more thorough warm-ups. Upper body warm-ups consist of foam rolling (sometimes I repeat the rolling), different bodyweight movements, a shoulder complex, then I do high rep sets of "something" for upper back/ shoulders and triceps. For lower body training I warmup with foam rolling, movement drills and mobility work and lately DB swings for high reps and some stretching for the hips. This seems to be working very well.

And now for something completely different.

I saw Shawn at the gym the other day and I was carrying my foam roller as I spoke to him. He was doing sets of DB benchpresses as we caught up. I asked him if he wanted to use the roller, he laughed and I walked off. A client flagged me down with a question. After I answered it, she asked me so 'how's the new client doing?' I must have looked a little lost. She said 'you've got your work cut out for you.' I said what are you talking about. She said how come you let him rest so much between sets. 'Who?' I asked and she nodded toward Shawn. The light bulb went over my head came on/ the hamster woke up/ I woke up and caught on to what she meant and replied, 'Oh, he's an easy training. I only have him for 30 minutes at a time.'

I guess if you don't wear UnderArmor when you lift people think you are out of shape.

Stay strong,
Ed T.