January 9th and 10th, 2014

January 10th-  building from last weeks AD session.

30 sets :  30s @ 75% / 30s @50%.   510 calories. 17 cals/min.  Forgot to trac distance.

Plus some mobility and rotator cuff work.


January 9th, 2013

building from January 2.

A1. Bench Press @ 155 x max reps (-1) 155x20, 155x16, 155x12.  Rest 90s
A2. Banded Face Pull with External rotation.  10,10,10.  Rest 90s

B. for time:
10 toes to bar
10 Hand Release Push-ups
10:28.

was cruising early then the volume bench caught up and push-ups were tough. hobbled around between movements. First "conditioning" outside of Airdyne efforts in over a month. Muscular endurance was the only issue.

C1. supinated pull-ups x max reps (-1) Rest 90s   14,11,9,7.  --supinated pull-ups went quick. My tiny little biceps fatigue quickly.
C2. mini band pull aparts x 25 reps. Rest 90s.  25,25,25,25

D1. l-lateral raise  10# x 12 reps x 4 sets.  Rest 20s
D2. Side bends with plate.   15 reps per side x 4 sets.  35,35,45,45

E. captains of crush gripper.   ~30 reps per hand with #1.