Much as I love working with the team, it is nice to just go and lift without having to think about abyone's numbers, psyche someone up, make somebody cry, that sort of thing. Helps me get ready for Monday, Tuesday and Friday.
Chris did a bunch of shaping exercises mixing some of my stuff for light weight/high reps with some weird magazine shit. Then she did cardio and calves.
Pete
Warmup Shoulder: never really wanted to comply.
Speed Bench
45 x 15
95 x 10... Reaaly trying to establish arch and tight upper back.
135 x 8... without my butt coming off the bench.
185 x 3
225 x 3 x 10 sets with various grips and state of pauses. Really felt fast by set eight.
Westside Extensions
45 x 6
50 x 6
55 x 6
60 x 6
65 x 6
70 x 6 PR
Weighted Pullups: using a Progressive Overload/5-3-1 Hybrid on these as if they were a main lift
BW x 10
+ 15 x 5
+30 x 3
+45 x 2
+25 x 3
+10 x 5
BW x 7
P-rows
225 x 6
255 x 6
275 x 6
295 x 6... PR but last 2 was a bit cheatugly.
Palm's In Incline DB Press: to hit triceps and shoulders. I really have to angle my left arm out in order to do them
70 x 6
80 x 6
90 x 6
100 x 6
Christan Stability Ball Situps with DB behind head
35 x 12
40 x 12
45 x 12
Cable Rows: Classic Style
160 x 10
180 x 10
200 x 10... easy.
DB Side Bends with Side Crunch
75 x 12 x ea
85 x 12 x ea
95 x 12 x ea
Reverse Grip Pulldown
170 x 8
190 x 8
210 x 8
Not too bad. Need to start putting a cardio day in on Wednesdays. Once that is established, maybe a Saturday one. Walking around about 249 ain't what I wanted.
