Day 7 | Upper Body

Today is my first upper body training day and third day of training this week. I am still on that first week of lifting high so when the passion levels out I will be able to measure my true strength. Just waking up with a little more pep in my step, then after that first step my muscles told me to cool my jets. To say the least it took me about 25 minutes to walk to my fridge.(I need that chair from Seinfeld that George had during the Summer of George episode) To be honest it feels good to hurt this much.

To give you a grasp of my grind I have learned to focus on mobility, stability, then strength when it comes to the upper body. Just understand this: It is more important to be healthy than veiny. So if you have the gym ego and all you care about are those mirror muscles then you should stop reading and go back to listening to your EDM music and gelling your hair. For the rest of you, being healthy rather than veiny is the way to fight. And yes I admit I was once that guy who just saw my bis, chest, and abs. Lets move on to the muscles we can't see please.

Back to my upper body workout.

First off, my perspective did a 180 after training for a summer at Cressey Performance. Eric Cressey, Tony Gentilcore, Brian St. Pierre, and other athletes instilled in me the way professional athletes do it. I could write a book about what they have done for me as an athlete and as a man.

So here is the workout:

1. Foam Roll and Soft Tissue with the lacrosse ball

2. Static and Dynamic Stretching:

- Reach, Roll, Lift x8/side
- Yoga Plex Push-up x8
- Wall Slides x10
- Walking Spiderman lunges x8/side
- T-Spin x6/side
- Med Ball Diagonal hold reaches x8/side
- Alternating Lateral Lunge with Overhead Reaches x6/side
- Sleeper Stretches x20secs

*If you want to learn the technique of these movements check YouTube*

3. Med Ball and movements:

1A. 10lb. MB Overhead Slam 2x10
1B. Band Pull Aparts 2x10
2A. 10lb. MB rotational toss 2x10/side
2B. Scap Pushups 2x10

4. Training: 

Chain Pushups with total of 85lbs(6chains)

1. Wide Grip Pullups 4x5
2. Chain Pushups 3x8 (85lbs)(Above)
3. Neutral Grip DB Chest Supported Row 3x8 (35,40,40)
4. Fat Grip Incline Hammer Curl + Tate Press Combo 3x8 (30lb)
5. Inverted Row Holds 3x20secs

5. Post Stretches

Grinding Quick Facts
Amount of Time: 55mins
Time: 5:30pm
Music: None
Podcast: Entrepreneurship on Fire with John Lee Dumas | Delatorro McNeal: Caught between a Dream and a Job
Shoes: Mizuno Low Tops
Strengths: Back and Core Strength
Weaknesses: Shoulder Strength Imbalances