Workout — 2026-05-01 upper

morning · Podklanec

Upper body + first dedicated forearm session. Bench/row 6 supersets (12.5/12.5/12.5/22.5/32.5/35). Chin-ups, triceps↔biceps superset, lateral raises (10×15kg top). Forearm work per training-plan: forearm finisher → power roller (L35/R40) → wrist roller (5/5/2.5kg).

Incline DB Bench Press (neutral grip)

#	Reps	Weight	RPE	Notes
1	10	12.50	—	warm-up superset 1/6
2	10	12.50	—	warm-up superset 2/6
3	10	12.50	—	warm-up superset 3/6
4	8	22.50	—	working superset 4/6
5	5	32.50	—	working superset 5/6
6	5	35.00	—	TOP SET 6/6 — per-DB. Max for the day.

Dumbbell Row

#	Reps	Weight	RPE	Notes
1	10	12.50	—	warm-up superset (row half) superset 1/6
2	10	12.50	—	warm-up superset (row half) superset 2/6
3	10	12.50	—	warm-up superset (row half) superset 3/6
4	8	22.50	—	working superset (row half) superset 4/6
5	5	32.50	—	working superset (row half) superset 5/6
6	5	35.00	—	TOP SET (row half) 6/6 — per-DB. Max for the day.

Chin-Up

#	Reps	Weight	RPE	Notes
1	9	—	—	Top set. Bodyweight. Other sets done but not logged separately.

Triceps Pushdown

No sets recorded.

Dumbbell Curl

No sets recorded.

Lateral Raise

#	Reps	Weight	RPE	Notes
1	10	15.00	—	Top set per DB. Max for the day.

Forearm Finisher

No sets recorded.

Power Roller

#	Reps	Weight	RPE	Notes
1	—	35.00	—	LEFT hand max hold — 35 kg.
2	—	40.00	—	RIGHT hand max hold — 40 kg.

Wrist Roller

#	Reps	Weight	RPE	Notes
1	—	5.00	—	1 full + 1 half trip up/down.
2	—	5.00	—	1 full trip.
3	—	2.50	—	2 full trips (dropped weight after pre-fatigue).