Workout of The Week 3
Max Effort Upper
Max Effort Upper Training
Today’s workout is the Upper body session I performed this week. Max effort upper for those that aren’t familiar is my heavy upper body day of the week. My training split currently looks like this:
I’m cutting back on finishers as I’m running more and still mixing in some combat sports throughout the week. Some Friday’s and Saturdays I will also be doing muay thai but the Tuesday and Thursday nights are my main stays.
Training
Warmup
Push-up x 25,20,15
Inverted Rows w/ Rings x 10,10,10
Single Arm farmers Carry x 40 yds /each arm, 40 yds / ea, 40 yds / ea
Training
A1. Incline Bench 3-5RM, then -10% and do 3x3-5
B1. JM Press 4x8
C1. DB Overhead Press 4x10-12
C2. DB Row 4x10-12/ea
D1. Tricep Extensions 6x8-12
E1. Decline Sit-ups 4x8-10 w/ weight, 1xMAX w/ bodyweight at steep incline
Post Workout
I ate about 1.33 chicken breasts, 2 cups of rice, and an apple. I’m currently running my carb cycling protocol, more to come on that in the future but I’m down 1.5lbs in about a week and a half and cravings are gone. Feed the machine. Train hard this week.