October 31, 2006

October 31, 2006
Row w/ damper @5 - 500m - 1:46
Dynamic warmup
scap pushup - 15

Incline DB bench press w/ palms facing in - 25 x 5, 55 x 3, 85 x 1, 100 x 5, 100 x 5, 100 x 5, 100 x 5, 100 x 5
superset with full rest (90 sec)
Cable row - 90 x 5, 130 x 3, 170 x 1, 210 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 5

DB Shoulder press - 55 x 5, 60 x 5, 55 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 - 175 x 5, 175 x 5
superset with full rest (90 sec)
High pull - 185 x 5 (crappy),155 x 4

Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-Incline bench press felt good, possibly try 105 next time.
-Shoulder press - 55 wasn't too heavy but when I jumped up to 60 it was very hard to keep good posture and had to work very hard to fight going into a kyphotic posture.
-Weighted pullups felt great but the 5th set it was a struggle. I'm glad I didn't jump up
- Didn't get to finish my workout, had to hit the showers so I'd make my dentist appointment on time. Next time I refuse to wait for my co-worker, we were suppose to leave at 11:15...but then a couple of "5 minutes" we didn't actually leave work till 11:45.