October 10, 2006

October 10, 2006
Row w/ damper @5 - 500m - 1:44
Dynamic warmup

Incline DB bench press w/ palms facing in - 25 x 5, 55 x 3, 85 x 1, 80 x 5, 85 x 5, 90 x 5, 95 x 5, 100 x 5
superset with full rest (90 sec)
Cable row - 70 x 5, 110 x 3, 150 x 1, 150 x 5, 170 x 5, 210 x 5, 210 x 5,

1-arm DB Shoulder press - 45 x 5, 50 x 5, 50 x 5, 55 x 5, 55 x 5
superset with full rest (90 sec)
Pullups w/ 16# weighted vest - 5, 5, 5, 5, 5

Close grip barbell bench press - 135 x 5, 155 x 5, 165 x 5, 175 x 5, 185 x 5
superset with full rest (90 sec)
High pull - 135 x 5, 135 x 5, 135 x 5, 135 x 5, 155 x 5

swiss ball crunch w/ medicine ball throw - 8# x 4, 8# x 4, 11# x 4, 11# x 4

Notes:
-Row felt good was really trying to work the start.
-Workout is Hypertrophy Phase I -Workout A from the New Rules of Lifting book, my goal for the next few months is to do this workout 2-3 times a week and then do Crossfit work 3 times a week.
-Weighted pullups - I probably could have gone up, but the other vest was 30#'s next time I'll try to use a loaded dip belt.
-High pull - need to go heavier, the first 2 sets felt awkward the last 3 felt great.