December 5, 2006

December 5, 2006
Dynamic Warmup
X band walk - 6L/R, 6L/R
scap pushup - 15
Windmill - 50#KB - 3L/R

Bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 6, 255 x 1, 230 x 6, 265 x 1, 165 x 12
(Superset with full rest - 180 seconds)
Barbell row - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 185 x 6, 225 x 1, 205 x 6, 255 x 1, 165 x 12

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

lower body russian twist - 10, 10

1/4 Murph
0.25 mile run - 1:40
25 pullups
50 pushups
75 squats
0.25 mile run - 1:54

10:22

All runs done at 1% incline on treadmill, and split Cindy style.

Notes:
-Workout is Strength I Workout B from The New Rules of Lifting book
-Bench press - Felt ok not too heavy but not too light like the previous week.
-Row - felt a little tough on my lower back more than anything else
-Murph - I was orginally planning on 1/2 Murph but after I finished the weights I felt pretty wasted so I scaled it to 1/4 Murph, the run at the end was the hardest part.