ME Upper/ DE Lower

For Wednesday 11-4-09

W/ The 4Board
Warmups
Floor press-medium grip: work up to 205x3, 230x3, 260x6 (3)
Dips: 5x10 w/ 25#
DB rows: 5x10/ 105, 110, 115, 120, 125x20 ea. side (barf)
Face pulls: 3x15/ 70, 80, 90 Superset w/ Incline Tate press: 3x15/ 40#
EZ bar curls: 3x15/ 45, 50, 55
DB side bends: 3-4 sets of 15 w/ 75#

DE Lower for Friday 11-6-09

W/ The 4Board
Warmups
Box squat-box and 2 mats-safety squat bar: work up to 275x2 x5 sets then 325x1, 375x1 (wore briefs for all sets)
Reverse BB lunges: 2x10 ea. 65, 75
GHR: 4x5/ 25, 35, 45 (2) #2 pin
45* Reverse hyper w/ foot bar: 450x10, 540x10, 630x10 x2 sets
Shrugs: 365x10, 455x10, 545x10, 605x10

Wearing the briefs helps alleviate nagging groin injury which is better due to more foam rolling, mobility work and unilateral leg work. Still not quite 100% but getting there.

Stay strong (and healthy),
Ed T.