September 13, 2007

September 13, 2007
knee hug - 6L/R
lunge w/lateral flexion - 6L/R
inverted hamstring (backward) - 6L/R

decline bench press - 45 x 5, 95 x 3, 135 x 1, 135 x 6, 165 x 6, 175 x 6, 205 x 6
reverse barbell lunge - 45 x 5L/R, 95 x 3L/R, 6L/R, 6L/R, 6L/R, 6L/R
(superset with full rest - 90 seconds)

cable pull-through - 80 x 13L/R, 90 x 12, 90 x 10
Neutral grip face pull - 70 x 18, 80 x 15, 80 x 13
(superset with no rest - 30 seconds)

scarecrow - 30 x 5, 50 x 15, 50 x 12, 50 x 12
Pallof Press - 30 x 5L/R, 50 x 15L/R, 60 x 14 L/R, 60 x 16L/R
(superset with no rest - 30 seconds)

Finisher #1
Interval Build Up Running - (I really screwed this up!)
30 off/20 on, 40 off/30 on, 50 off/25 on, 50 off/ 35 on, 30 off/30 on

Notes:
-Following Tony Gentilcore's latest program Day 3
-Decline - Haven't done this exercise in years, had no clue what was a good weight, I'm thinking the laying down like that made me nauseous though.
-Reverse barbell lunge- Supposed to use a front squat grip with this but for some reason the way the bar was touching my throat made me want to gag so I switched to back squat position for the last 3 sets. I liked the front squat way more though.
-Pallof Press- Interesting movement.
-Finisher #1- I must learn how to read, I started running outside and after the 3rd interval I felt wasted, due to my lack of reading comprehension I was shortchanging my rests by half it's supposed to be like this:
30 off/20 on, 60 off/30 on, 90 off/ 40 on, 120 off, 50 on, 150 off/60 on, 180 off/70 on