February 16, 2007

February 16, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's

Barbell Row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 235 x 1, 235 x 4, 235 x 4, 190 x 8, 165 x 12
(superset with full rest - 180 seconds)
Bench Press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 235 x 1, 235 x 4, 235 x 4, 190 x 8, 170 x 12

chinup - 50 x 4, 50 x 4, bw x 11
(superset with full rest - 90 seconds)
1 arm DB shoulder press - 65 x 4, 65 x 4, 40 x 12

upper body russian twist - 30 x 6L/R, 30 x 6L/R

Notes:
-The New Rules of Lifting - Strength II - Workout B
-Row - I could go up to 240 for 4, 195 for 8 and 170 for 12
-Bench Press - I could go up to 240 for 4, 195 for 8 and stayed at 170
-Chinup - 50 was heavy
-1-arm db sp- I could have gone up to 70 for 4 and 45 for 12