6-21-13

6-21-13

A.M.
A.  Press Clusters 1.1.1.1.1. x 5; Rest 30 sec/ 3 min (increase weight from last week)
1 @ 125lbs;  1 @ 135lbs;  1 @ 145lbs;  1 @ 155lbs;  1 @ 165lbs;  1 @ 170lbs;  2 reps @ 175lbs and attempted and failed on the last 3.  Still 2 more than last week.  170 was really tough I'm happy with getting 175 twice.  The last 2 sets got taxing quick.

B1.  Incline Bench Press; 5-7 x 5; Rest 30 sec
1 x 7 @ 155lbs;  2 x 7 @ 165lbs; 2 x 5 @ 175lbs - these were starting to feel a bit better

B2.  Weighted Chin-Ups 2-3 x5; Rest 3 min
5 x 3 @ 58lbs

C1.  Bent Over Barbell Rows 3-5 x 3; Rest 3 min
5 x 3 @ 225lbs - these might have been too heavy I started to heave them a bit.  I kept good back posture throughout. 

C2.  Ring Dips; 25 for time x 3; Rest 1 min
0:35;  0:33;  0:58  - My triceps just gave out on the last half of the 3rd set, I had to do doubles and singles from about 17 on. 

P.M.
Prowler Sprints; 50m @ 100% Rest 2:30 x 4; Rest 6 min x 4
0:22;  0:22;  0:21;  0:22 - rest 6 min
0:21;  0:21;  0:22;  0:22 - rest 6 min
0:23;  0:23;  0:23;  0:24 - rest 6 min
0:23;  0:24;  0:25;  0:25
- These felt good it was hot and humid here mid-day.  Legs felt good today.