▼ 1. 10/14/09 - Intensity Week 1 - BENCH
Weight: 219 (after gym). Time: 2:00.
Pretty happy about this day. Weight is steadily going down, which is probably not the best sign.
• 2-sec pause bench 275x3 @9.5
Going for 3RM, I estimated I should be good for 275, but I was very happy to get it. I have never tripled this weight, and doing it with a long pause was satisfying. I may have had a fourth rep, but it would have been tough. This projects my 1RM at 305, which is what I got at my last meet. I would be very happy to do this with a long pause.
• Close-grip 275x2@9, x2@10, 265x2@10
Going for 2x4, but fatigue stopped after 265 felt heavy.
• Dumbbell military press 60x6,7,7,8
I feel like I've made good strength gains on this just doing it as a supplemental lift.
• Dumbbell row 100x10x3
Kept it light and used very strict form.
▼ 2. 10/13/09 - Tue - CARDIO
Weight: ??. Time: 1:15.
More intense cardio than I normally do. Doing jogging and lighter settings on the bike definitely get my cardio working harder than doing higher-difficulty bike, which just tires out my quads. I'm definitely going to do more of this type of cardio in the long run.
• Cardio : jogging 15 mins @ 160 bpm
Right knee (bad one) didn't feel good on Wednesday. Need to do spin bike or swimming instead.
• Cardio : bike 20 mins @ 150 bpm
• Flexibility : soleus, gastroc, adductor on leg press, hamstrings, hip flexor, seated groin
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