2011 Workout Plans

Dec 12 / Build Muscle

My 2011 plan is to get my bench press back up over 300 pounds. It's been about 2 years since I was able to achieve that, and right now I'm working through a couple of small nagging injuries, so I'm using board presses in place of full benches, but I'm making progress. Today's upper body workout today: Warmup of stickups, pushups, band pull-aparts, WYTs, and med ball throws. Followed by: 1A) Board Press (275x3) 1B) DB Row (105x3x8) 2A) Bodyweight triceps extensions 2B) Dumbbell curls 2C) Cable external rotations I skipped pushups and pullups today. I need a little bit of Active Release thera...

My 2011 plan is to get my bench press back up over 300 pounds. It's been about 2 years since I was able to achieve that, and right now I'm working through a couple of small nagging injuries, so I'm using board presses in place of full benches, but I'm making progress.

Today's upper body workout today:

Warmup of stickups, pushups, band pull-aparts, WYTs, and med ball throws.

Followed by:

1A) Board Press (275x3)
1B) DB Row (105x3x8)

2A) Bodyweight triceps extensions
2B) Dumbbell curls
2C) Cable external rotations

I skipped pushups and pullups today. I need a little bit of Active Release therapy on my neck before doing high rep bodyweight exercises.

No more lifting until deadlifts on Thursday.

Today's resource:
Good training article here from Chris Lopez to get you focused for 2011

=> musclemorphosis.com

And today's kick-butt mindset tip:

‎"What we do today determines our tomorrow." - Sam Carpenter, "Work the System".

Listen, blaming others and regretting the past is pointless. Its done. Over. Can't change it. Get over it and get on with creating the life you want.

Get strong in 2011,

Muscle Morphosis, MS
musclemorphosis.com

PS - If you, or a friend, are a...

...beginner looking to get back into workouts for the new year, I recommend this series:

=> musclemorphosis.com