Today’s training – January 18th 2012:
Warm-up
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Bike for 10 minutes
Internal and external rotation (for rotator cuff) 3 x 15 each arm – 2.5lbs
Training
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Standing calf raise on hack squat: 5 x 10 – 225lbs, 405lbs, 585lbs, 675lbs (8), 675lbs (7)
band pullaparts (8 inch grip): 3 x 20 – mini band, monster mini, monster mini (19)
bent-over DB reverse flys: 2 x 12 – 50lbs, 60lbs
Incline Swiss bar press + micro mini band tension (1 1/2 loops): 5 x 6 – bar, 130lbs, 170lbs, 220lbs, 240lbs (5)
Low Incline DB Press: 3 x 8 – 125lbs, 125lbs, 125lbs (oddly enough my last set was the easiest)
BB shrugs: 4 x 10 – 225lbs, 405lbs, 495lbs, 585lbs
Bent over BB rows: 3 x 8 – 225lbs, 315lbs, 365lbs (5) – lower back was incredibly tight so rows were not so strong tonight
