Day 4 week 9
WARM UP
BENCH PRESS
135x5, 185/225x3, 275/315/335/355/375x1
*paused
*all time PR... beat my meet PR by 12 lbs!!!!
*all reps above 315 were paused
TRX ROWS
4 x 10
YES!!!!!!!!!!!!!!!!!!!
Mens Sana in Corpore Sano
5/5/11
DEAD LIFT
Day 3 week 9
WARM UP
HIGH PIN PULL
45/135/225/315/405/425/495/545 x 2
POWERSQUAT GOOD MORNING
4 x 10 w/ 8 plates
Tomorrow is full-range bench press.
Mens Sana in Corpore Sano
WARM UP
HIGH PIN PULL
45/135/225/315/405/425/495/545 x 2
POWERSQUAT GOOD MORNING
4 x 10 w/ 8 plates
Tomorrow is full-range bench press.
Mens Sana in Corpore Sano
5/3/11
3 BOARD
Day 2 week 9
LIGHT BAND DUMBBELL BENCH PRESS
band/band/band+40lbs db/band+55lbs db/band+65lbs db/band+65lbs db/band+65lbs db x 10
MACHINE TRICEPS EXTENSIONS
2 x 10 @ #6
3 x 10 @ #11,#11,#12
MACHINE BICEPS CURLS
3 x 8
I got tired of doing board presses all the time, so I figured we could do some work with the bands and get a PUMP going... It worked.
Day off tomorrow... I'm gonna get a lot of work-work done and be ready for dead lift Thursday.
Mens Sana in Corpore Sano
LIGHT BAND DUMBBELL BENCH PRESS
band/band/band+40lbs db/band+55lbs db/band+65lbs db/band+65lbs db/band+65lbs db x 10
MACHINE TRICEPS EXTENSIONS
2 x 10 @ #6
3 x 10 @ #11,#11,#12
MACHINE BICEPS CURLS
3 x 8
I got tired of doing board presses all the time, so I figured we could do some work with the bands and get a PUMP going... It worked.
Day off tomorrow... I'm gonna get a lot of work-work done and be ready for dead lift Thursday.
Mens Sana in Corpore Sano
5/2/11
SQUAT (PR)
Day 1 week 9
WARM UP
STRONG BAND BOX SQUAT
45x5, (add strong band) 45/135/185/225/315/365/405x2
*bands add about 200 lbs. I think
*PR
Post-workout food:
footlong Subway melt, chocolate milk, orange juice
No accessory work. Putting away all that weight by myself (especially the 120 lbs. dumbbells) when I'm fatigued is bad enough. I'm no cardio queen, ya know.
Chris is still sick.
One of my coworkers has expressed some interest in joining us in the gym. She won't be starting until after finals week (week 7 on the schedule). She has some experience in the weight room and it will be exciting to have another person on the crew.
Mens Sana in Corpore Sano
WARM UP
STRONG BAND BOX SQUAT
45x5, (add strong band) 45/135/185/225/315/365/405x2
*bands add about 200 lbs. I think
*PR
Post-workout food:
footlong Subway melt, chocolate milk, orange juice
No accessory work. Putting away all that weight by myself (especially the 120 lbs. dumbbells) when I'm fatigued is bad enough. I'm no cardio queen, ya know.
Chris is still sick.
One of my coworkers has expressed some interest in joining us in the gym. She won't be starting until after finals week (week 7 on the schedule). She has some experience in the weight room and it will be exciting to have another person on the crew.
Mens Sana in Corpore Sano
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