For Wednesday Nov.11, 2009 "Happy Veteran's Day"
W/ The 4Board
Warmups (got to the gym late so they consisted of multiple sets w/ the bar and lighter weight)
Floorpress-medium grip: work up to 215x5, 245x3, 275x5 (1)
Dips 5x10 w/ 35#
DB rows 5x10/ 105,110,115,120,125
Face pulls 3x15/ 80,90,100 Supersetted w/ Incline Tate press 3x15/40
EZ bar curls 4x10/ 50,65,80,90
Triceps creepers 3x15 ea band ea arm
DB side bends 4x10/ 105,110,115,120
Surprised myself with the 275x5. I felt like barf most of the day. 4 and I helped J$ with shirt work after we trained. He went 350x1, 370x1 with a one-ply shirt then switched to 4board's two-ply. He couldn't touch 385 then got 405 to touch and pressed it three-quarters of the way up until his triceps stopped pressing. 400-405 is in reach providing he can press fast enough to outrun his triceps. Not bad for a 60+ year old man...
Stay strong,
Ed T.
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