January 26, 2007

January 25, 2007

Rest Day - Foam Roller - 45 minutes

January 26, 2007

Row @ 4 - 500m - 1:45
Scap pushup - 15
vertical shrug - 45 x 10, 45 x 5, 160 x 3
semi specific warmup
OHS - 45 x 9, 45 x 5

Push press - 45 x, 95 x 3, 135 x 1, 160 x 4, 160 x 4, 130 x 8, 100 x 12
(Superset with full rest - 180 seconds)
pullups - 4, 4, 25 x 4, 25 x 4, 10 x 8, BW x 12

db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 140 x 12

upperbody russian twist - 20 x 6, 20 x 6

Tabata Row @4 - 94m/90m/291m/439m = 9 intervals for an average of 101.6m/20 seconds

Notes:
-New Rules of Lifting Strength II workout D
-Push Press - Possibly go up to 165?
-Pullups - Go up to 30 for set of 4, and stay for set of 8
-Cable Row- Go up for 12, 195 is max machine goes to
-Incline DB Press - They have 100's and 115's nothing in between so for 4 I'll stay and stay for 12 also.
-Tabata Row- The reason the numbers are so messed up is because I kept hitting my elbow on the wall and had to stop and move the machine forward.