Training – Upper

Bench Press (kg)

10 x bar
8 x 40
5 x 60
5 x 70
3 x 85
5 x 92.5
5 x 105
6 x 120
2 x 120
2 x 120
2 x 120
3 x 120
3 x 120
3 x 120
11 x 92.5

Barbell Row (kg)

10 x 60
10 x 65
10 x 65
10 x 65

Incline Bench Press

4 sets of 8 with 50kg

Dips

2 sets of 10 with BW 

Pullover (Cybex Machine)

2 sets of 10 with 80lbs

Left Trapezius: stretching

Right Trapezius: 2 sets of 10 with 20kg shrugs

Rotator Cuff Strengthening

Cardio: 30′ Stationary Bike

Mallet Finger: Looks funny – it isn’t.

Notes:
Went to the gym at 10.30pm because that’s when the temperature drops a bit and the gym isn’t crowded. I used to train at noon but with the recent heat wave (temperature around 30-35 degrees celcius) I can’t function properly. Bench pressing felt a bit awkward because of my pinky finger, whose tendon I snapped while playing beach volley (oh the irony). Its a condition that’s called mallet finger and you can’t straighten your finger because of the snapped tendon so you have to wear a splint for 6-8 weeks. As a result my grip is weak and I can’t use my full strength (or thats what I’d like to think). Still, relatively good workout. I’ll hit the gym tomorrow as well for some accessory stuff (bicepticons full bro mode)

I also bought the domain berserkbarbell.com so you can now access the blog directly through the new link. 🙂