▼ 1. 9/30/09 - Wed - BENCH
Weight: ??. Time: 2:00.
A day back at the Z because I have no ride to TPS today. It was fun to be back at TPS. Shout out to Hil for helping with lift-offs.
• Warm-up - bike 10 mins
• 2-sec pause bench warm-up, 245x2x4 @8, 250x2x2 @8-9
Going for 3x6 volume @ 8-9. Felt pretty good.
• Close-grip bench warm-up, 265x2x3 @9, 265x2 @10, 255x2x2 @9
Going for 2x6 volume @ 8-9. 265 was a little heavy, so I eventually dropped it down to 255 to finish the sets.
• Dumbbell military press 60x5x5
Happy I pulled out 5x5 on this, 5 sets even on first rep was somewhat difficult and it had already been a long day.
• Dumbell rows 120x8x3
Not sure that this was the best choice of back exercise, given that my right lower back is bothering me and the twisting in this motion makes it unhappy.
• Videos
20090930-two second pause press fifth set 250x3 - Pause on first is good, I think I cheated a little bit on third.
20090930-close grip fifth set 255x2 - Something on the lens for this one. Gives it a cool halo effect.
▼ 2. 9/29/09 - Tue - CARDIO
Weight: ??. Time: 1:00.
• Cardio - bike 30 mins
• Flexibility - usual
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