October 18, 2006

October 18, 2006
Row w/ damper @5 - 500m - 2:03
Dynamic warmup
Burgener WU - bar x 1

Incline DB bench press w/ palms facing in - 30 x 5, 50 x 3, 65 x 1, 65 x 15, 65 x 11, 55 x 13
superset with full rest (30 sec)
Cable row - 70 x 5, 90 x 3, 110 x 1, 110 x 15, 130 x 15, 130 x 5,

1-arm DB Shoulder press - 30 x 12, 20 x 15, 20 x 15
superset with full rest (30 sec)
Pullups on gravitron - 140 x 15, 155 x 15, 170 x 15

Close grip barbell bench press - 95 x 15, 95 x 15, 95 x 15
superset with full rest (30 sec)
High pull - 45 x 15, 45 x 15, 45 x 15

swiss ball crunch w/ medicine ball throw - 12# x 4, 12# x 4, 12# x 4, 12# x 4

Stretching - 15 minutes

Notes:
-Row felt good was really trying to work the start.
-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.