December 12, 2006

December 12, 2006
Windmill - 50#KB - 3L/R
scap pushup - 15
dynamic wu
lower body russian twists - 10, 10
Burgener wu- 45 x 1

Bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 230 x 1, 230 x 6, 260 x 1, 235 x 5, 270 x 0, 170 x 12
(Superset with full rest - 180 seconds)
Barbell row - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 1, 205 x 6, 250 x 1, 210 x 6, 260 x 1, 170 x 12

Close-grip lat pulldown - 190 x 8, 190 x 6
(superset with full rest - 120 seconds)
DB shoulder press - 60 x 6, 60 x 6

Notes:
-Workout is Strength I Workout B from The New Rules of Lifting book
-Bench press - Thought I'd be able to get 270 for sure, but I guess making sure I was going full ROM hurt my numbers but that's fine with me.
-Row - felt a little tough on my lower back more than anything else.
-No metcon today, I was trying to get home by 4.

December 13, 2006
Rest