Bench and Back. Tuesday, 9/21/10

Bench (with pauses)
135x5 @ 10 --> P.R.!!!
135x5 @ 10
135x4 + fail

Foam Roller Bench
145x5 @ 8
155x5 @ 9 --> P.R.!!!
165x3 + barely fail

Push Press
85x1 -> too heavy, stopped this set short and dropped the weight to focus on form
65x5 @ 7
65x10 @ 8
65x12 @ 9

Ultra-Wide Grip Pullups
-> superset with push press
12 reps BW
10 reps BW
8 reps + fail BW

Close-Grip Cable Rows
120x8
110x10
110x10
110x10

Front Shoulder Raises 2x10
-> superset with cable rows
17.5s
17.5s

Lateral Shoulder Raises 2x10
-> superset with cable rows (after front raises)
12s
12s

Aerobics Ball Core Leg Raises
-> 3 sets of 3 rotations each way (using the sand-filled ball)

**** PNF Stretching ****