3 sets of push ups to failure Bench press 12x170, 10x170,9x170 Flys 12x40, 12x40, 10x40 incline press 150x12, 150x10, 150x9 Tricep press 140x12, 140x11, 140x9 lying tricep extension 70x12, 70x10, 70x10 3.6 miles on the interval course on the eliptical.
Chins- 12,11,9 Close grip pull downs - 140 x12,12,10 with v handle -120x12 Shoulder press - 50lb dumbs 12,12,9 machine side raises - 12,12,11 on each side. Eliptical -30 mins. on cross country 1 - 3.1 miles.
Leg raises on the seatless chair thingy -4x30 Back extensions 4x30 Side crunches 4x30 each side Crunches 4x30 Supermans 3x1min. 3.9 miles on the eliptical interval course
Nice work. Kind of funny, I see we both have the same problem. Our lower body strength is much ahead of our upper body. I am currently focused on increasing my upper body strength.
Yeah I kind of feel the same way, although I don't know what the ratio should be when comparing a bench press to a squat but I really don't want to gain any size in my legs. I already have trouble finding pants to fit. The ones that fit my waist are tight on my thighs and the ones that fit my thighs are huge around the waist. LOL. Every thing I wear has to be baggy style.
Want to feel worse about it? Plug your numbers in here: http://www.strstd.com/ Finding pants to fit is the nightmare of everyone who squats long and hard enough.
Warm up run 1 mile Squats - 135x12, 1185x12, 3x255x10 leg curls - 100x12,10,10 Leg press/straight leg calf raises 370x 12/20, 12/20, 12/18 -15 (calves) leg extensions -140 x12, 10, 10 Seated calf raises 4x20 3 miles on the eliptical weight loss course.
Pushups 3 sets to failure Bench press 170x10,10,9 Flys 40x12x3 incline press 150 x11,10,8 lying tricep press 70x12,10,9 tricep press -140x12,12,10 3 miles on my bike.
Close grip chins 10,8,8 close grip pull downs 140x12,10,8 With v grip 120x9 Shoulder press 50x12,9,9 cabel side raises-12,10,10 on each side. shrugs - 75x10,9,9 Felt kind of weak today fell a little short of the usual on a couple excersises. Some of it was lest rest between sets as I was short on time and rushing a bit.
Friday 4x30 Leg raises on the seatless chair thingy 4x30 back extensions 4x30 side crunches each side 4x30 sit ups 3x1 min supermans 3x1 min isometric v sit up. 4.5 miles on the eliptical cross training course 2 today Short warm up run 1 mile Squats 12x135, 12x185, 3x10x255 leg curls 12x100, 10x100,10x100 leg press 3x12x370 straight leg calf raises 4x20 Leg extensions 12x130, 11x130, 11x130 seated calf raise 4x20 3.4 on the eliptical weight loss course.
push ups 3 sets to failure bench press -175x10,9,8 dumbbell flies - 40x12x3 incline press - 150x12,10,9 lying tricep extension - 70x12,10,10 tricep press -140x12,10,10 3.6 on th eliptical cross training course 2
4x30 leg raises on the seatless chair thingy 4x30 twist with the medicine ball in v sit up position 3x1 min isometric v sit up 3x1 min supermans 4.2 on the eliptical cross training course 1
Chin ups 10,9,8 close grip pull downs 140x12,11,9 With v grip 120x10 Dumbbell Shoulder press 55lbsx12, 55x9, 50x10 dumbbell shrugs 75x12,10,10 machine side raise 12,10,10 each side. 3.26 miles on the eliptical interval course.
short warm up run squats 12x135, 12x185, 3x10x255 leg extensions - 3x140x10 leg press - 3x12x410 straight leg calf raises - 4x20 leg curl - 12x100,2x10x100 seated calf raises - 4x20 3 mile bike ride.