September 27, 2006

September 27, 2006
Row - 500m@5 - 2:01
Dynamic warmup

Deadlift- 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 10, 205 x 10, 205 x 10
superset with full rest (45 sec)
Incline DB bench press - 25 x 5, 35 x 4, 45 x 3, 80 x 10, 85 x 10, 85 x 8

Bulgarian split squat - 17.5 x 10, 17.5 x 10, 17.5 x 10
superset with full rest (45 sec)
mixed grip pullup - 10w/light band, 10w/light band, 10w/light band

Romanian DL - 95 x 10, 105 x 10, 105 x 10
superset with full rest (45 sec)
Woodchop (low to high)- 12# medicine ball x 10*, 12# medicine ball x 10*, 12# medicine ball x 10*

scap pushup - 15, 15
Row - 500m @ 10 - 1:34 Same as PR

Notes:
-Workout was from day II of FLI from New Rules of Lifting book
-Deadlift felt good grip started falling off on the last set, had to regrip once.
-Row - Setting it at 10 felt pretty much the same as 5 I didn't feel like my form was all that bad, I did however have a horrible headache when I was finished.