CHP Day 126
23 views · Published 31 July 2016 · 1:12 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Chest and back --slow CONCENTRICS - again. --- Lat pulldowns,-- pull outward and then lean back at bottom and pull toward sternum 4121 tempo W(M8) X 6-7 X 4 sets --check tempo -- I want these instead of pull-ups so we can get the total time I want. NOTES "50lbs x 7 x 1" 70lbs x 7 x 1 80lbs x 7 x 1 100lbs x 7 x 1 Waited 1:30-2minutes in between each set. Inclined dbell Seal rows - no barbell rows (note for me) 3121 tempo 60s X 5-7 X 4 sets Single cable one arm lat pulldowns - alternate arms, 3121 tempo 75 X 6 X 3 sets per arm HCRP -- focus on just moving scapulas 3121 tempo W(M8) X 6-7 X 4 sets -- do this! Weighted pushups 2120 tempo 45 lbs X 6-7 X 4 sets -- Focus on holding spine in a neutral position. @ 100 lbs you were drooping. That's too heavy for you. I'd rather see you stay here and hit good reps. incline Bench dbell press -- -- just a regular press today 4130 tempo 45s X 6-7 X 4 sets --Tempo stupid slow here. Be sure to use chest and not arms.
