October 24, 2006

October 24, 2006
Dynamic warmup
scap pushup - 15, 15

Incline DB bench press w/ palms facing in - 25 x 5, 50 x 3, 70 x 1, 70 x 10, 70 x 10, 70 x 10
superset with full rest (60 sec)
Cable row - 70 x 5, 110 x 3, 150 x 1, 150 x 10, 150 x 10, 150 x 10, 150x 10

1-arm DB Shoulder press - 30 x 10, 30 x 10, 30 x 10
superset with full rest (60 sec)
Pullups - 10, 10, 10, 10 - all kipping

Close grip barbell bench press - 135 x 10, 135 x 10, 135 x 10
superset with full rest (60 sec)
High pull - 95 x 10, 95 x 10, 95 x 10, 95 x 10

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

Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-Pullups felt really good was able to get a decent rhythm with the kip, I want to test these friday and see how i've progressed.
-High pull - could have gone heavier but I was orginally intending to do the Monday workout from Coach Rut's website to catch up, but I was way too tired after all was said and done.