December 1, 2006

December 1, 2006
Windmill - 50# - 5L/R
TGU - 40# - 2L/R

Weighted Chinup - 0 x 5, 0 x 2, 20 x 6, 70 x 1, 25 x 6, 80 x 1 (PR!), 0 x 12
(Superset with full rest - 180 seconds)
standing barbell overhead press - 45 x 5, 95 x 4, 135 x 6, 165 x 1, 145 x 6, 175 x 0, 165 x 1, 85 x 12

DB bench press - 75 x 8, 80 x 8
(Superset with full rest - 120 seconds)
wide grip cable row - 170 x 6, 150 x 8

Lower body russian twist - 10*, 10*

Run - Treadmill @1% incline - 0.51 miles - 3:47
row - @ 5 - 1000m - 3:58
run - Treadmill @1% incline - 0.25 miles - 1:57
row - @ 5 - 250m - 1:53

Notes:
-Workout is Strength I Workout D from The New Rules of Lifting book
-Chinup - PR!