November 10, 2006

November 10, 2006
Row w/ damper @5 - 500m - 1:52
Dynamic warmup


Incline DB bench press w/ palms facing in - 25 x 5, 40 x 3, 50 x 1, 50 x 15, 50 x 15, 50 x 13
superset with full rest (30 sec)
Cable row - 70 x 5, 110 x 3, 130 x 1, 130 x 15, 130 x 15, 130 x 15,

DB Shoulder press - 20 x 15, 20 x 15, 20 x 15
superset with full rest (30 sec)
Pullups x 10 sub wide grip pulldown - 90 x 15, 90 x 15

Close grip barbell bench press - 85 x 15, 85 x 15, 85 x 15
superset with full rest (30 sec)
High pull - 45 x 15, 45 x 15, 45 x 15

Prone trap raises - 5 lbs - T x 15, Y x 12, W x 15, L x 10
Behind the neck band pulldowns - 15, 15, 15
shoulder dislocates w/ band - 5, 5, 5, 5
get up (OHS style) - 50 # kb - 2 L/R

Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-The 15 reps along with the 30 seconds of rest kept today at a pretty fast pace, a couple of times I ran behind due to waiting for other people...etc. Overall no problems other than using too heavy a weight on some exercises.
-Should have done the getups before doing all the shoulder stuff, it felt very very shaky when doing them so I stopped at 2.