▼ 1. 9/17/09 - Thu - CARDIO
Weight: 218 (morning). Time: 1:15.
Adductors bothering me since Monday, so I gave them a little extra love.
• Cardio - bike 30 mins
• Stretching - gastroc, soleus, adductors on leg press, hamstrings, more adductors, seated
groin, hip flexors, glute
▼ 2. 9/16/09 - Wed - BENCH
Weight: 217 (morning), 224 (after dinner). Time: 1:30.
• 2-sec pause bench 45x10x2, 135x5x2, 185x4, 225x3x3 @ 8, 235x3x2 @ 8-9, 245x3 @ 9
Going for 3x6. I'm not exactly sure about the number of sets at each weight, but this is roughly correct.
• Close-grip bench 135x8, 185x5, 225x4 @ 8, 245x4x5 @ 9-10
Going for 4x6. First set at 245 was quite hard. Got easier a bit from there, but last set was very hard again and I had absolutely terrible form, kind of twisting myself on the bench. My right arm tends to lag behind on these for some reason.
• Dumbbell overhead press 55x6,6,5,5
Going for 6x4.
• Band-assisted pull ups Green band x 15, purple x 10, 8
Really tired, wanted to do something easy. Decided to try these, and they were kind of weird. Not sure I like them, but it was interesting nevertheless.
▼ 3. 9/15/09 - Tue - CARDIO
Weight: 218 (morning). Time: 1:00.
• Cardio - bike 25 mins
• Stretching - gastroc, soleus, adductor on leg press, hamstrings, seated groin, hip flexors
• Foam roll - lower back, IT band
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