Swains Upper Body Workout

[louden_swain]

Folks. . .here is my routine for April 18, 2003

This is not exactly DC Routine, but I wanted a little change.

1. Incline Barbell Presses 45 degrees -

warmups:
135lbs x 10, 185lbs x 10, 205lbs x 10, 225lbs x 10
Building Set:
290lbs x 7

2. Standing Delt Dumbbell Presses (like Mike Katz)

warmups:
40lbs x 10, 50lbs x 10, 60lbs x 10
Building Set:
70lbs x 8

3. Lying Tricep Extensions -

Warmups:
70lbs x 10, 90lbs x 10, 110lbs x 10
Building Set:
130lbs x 10

4. Barbell Rows (back at 45 degrees - wide grip)

Warmups:
135lbs x 10, 205lbs x 10, 235lbs x 10, 250lbs x 10
Building Set:
300lbs x 8

5. Seated Pulley Rows -

Warmups:
150lbs x 10, 200lbs x 10, 220lbs x 10
Building Set:
240lbs x 8

6. Up-Right Rows -

Warmups:
95lbs x 10, 105lbs x 10, 115lbs x 10
Building Set:
135lbs x 8

7. Cable-Pressdowns (dual pulley system)

Building Sets: 3 sets x 10 reps @ 150lbs

Overall, felt great!!!

Time to hog down some food!!!

 

[Dirty Workout]

Louden are you using the super slow negatives ala DC. If so 290x7 is absolutely ridiculous. (If not its still impressive)

 

[louden_swain]

Nope.

No negatives, statics, or rest paused reps. . . .just straight sets.

 

[slobberknocker]

Why all the rows and no deadlifts?

 

[louden_swain]

Why all the rows and no deadlifts?

Because they will be used next workout.

I will be using 600lbs on partial deadlifts.

It is important to keep exercises rotated.

 

[louden_swain]

Dont worry, I use every type of deadlift in my training.

 

[t3c]

damn, you use some insane weight there man. awesome job

 

[SofaGeorge]

It is important to keep exercises rotated.

Thus sayeth the Lord.

 

[louden_swain]

I am so sore and I can barely move!!!

Tomorrow, I will be hitting:

biceps, forearms, calves, hamstrings, and quads.

It is going to be hard getting under the squat bar since my chest, delts, and traps are really sore.

 

[bigstve12]

good luck man, let us know how it goes