November 28, 2006

November 28, 2006
Row @ 5 - 1:51 - 500m
Windmill - 50#KB - 5L/R, 5 L/R

Bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 6, 235 x 1, 215 x 6, 245 x 1, 155 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, 235 x 1, 155 x 12

Close-grip lat pulldown - 170 x 8, 190 x 8
(superset with full rest - 120 seconds)
DB shoulder press - 50 x 8, 60 x 8

lower body russian twist - had to skip because I had to get out of the gym to get home i time to watch the baby so my wife could go to physical therapy.

Notes:
-Windmill - haven't done these regularly and I should start putting them in as prehab
-Workout is Strength I Workout B from The New Rules of Lifting book
-Bench press - haven't benched heavy in a while didn't know what weights to do this week was definitley a bit light and I need to go up a little next week
-Row - felt a little tough on my lower back more than anything else