December 18, 2006

December 18, 2006
X-band walk - 6 L/R, 6 L/R
scap pushup - 15
windmill - 3L/R
lower body russian twists - 10, 10

Weighted Chinup - 5, 3, 1, 30 x 6, 85 x 1, 35 x 6, 85 x 1, 0 x 15
(Superset with full rest - 180 seconds)
standing barbell overhead press - 45 x 5, 95 x 3, 135 x 1, 145 x 6, 170 x 1, 150 x 6, 180 x 1 (PR!), 95 x 10

DB bench press - 90 x 8, 95 x 8
(Superset with full rest - 120 seconds)
wide grip cable row - 150 x 8, 150 x 8

YTML Raise- 5 x 8/8/8/8, 5 x 8/8/8/8, 5 x 8/8/8/4

Notes:
-Workout is Strength I Workout D from The New Rules of Lifting book
-Chinup - PR!
-Shoulder press - PR! I've done more seated but this is a PR for standing!