OK ...
On 11/5 : Chest and Back
Incline Press - warm up with 90 lbs, 6 reps ~ 180 lbs., 5 reps ~ 240 lbs, 4 reps ~ 260 lbs, 3 reps ~ 270 lbs.
Assisted Pullups - 6 reps ~ 100, 5 reps ~ 100, 4 reps ~ 90, 3 reps ~ 80
Seated Rows - 6 reps ~ 100, 5 reps ~ 120, 4 reps ~ 150, 3 reps ~ 170
Decline Bench Press - taken by some guy who hogged the machine and read a magazine between sets.
No manners, I tell ya.
Weighted Back Extensions - 3 sets of 10 reps holding 10 lbs.
On 11/6: AM cardio
15 mins bike, 5 mins elliptcial.
On 11/7: Rest Day
On 11/8: Shoulders and Arms
Shoulder Press: warm up with 50 lbs, 6 reps ~ 100, 5 reps ~ 120, 4 reps ~ 150, 3 reps ~ 190
Upright Row; 6 reps ~ 100, 5 reps ~ 110, 4 reps ~ 120, 3 reps ~ 140
Dips: 6 reps ~ 100, 5 reps ~ 90 (left shoulder acted up, so I stopped there)
Hammer Curls: 6 reps ~ 30, 5 reps ~ 35, 4 reps ~ 40, 3 reps ~ 45
Triceps Pressdowns: 6 reps ~ 70, 5 reps ~ 80, 4 reps ~ 90, 3 reps ~ 100
On 11/9: BIG DAY!!
Today we have 3 workouts to do ... speed work in the AM, drills in the afternoon, and a leg workout tonight.
Already did the speed work on the track. No fun at all. Did 3 sets of 400 meter sprints, taking a good rest between sets.
My times were:
Lap 1 - 1:24 (one minute, 24 seconds) -- 3 minute rest
Lap 2 - 1:26.5 -- 3 minute rest
Lap 3 - 1:34
Stretched out, then headed home to eat breakfast .... mmmmmm ...