"Or how to do a dynamic effort upper body lift, wait on customers, sell memberships, fix stuff and clean all at the same time" Like 'Gilligan's Island' , my workout became a 3 hour tour, a 3 hour tour...
Wednesday Feb. 22
Rolled
Amp'd upper
A1. Bench press: 9x3 w/doubled mini bands using 3 grips then some singles; 205x1, 225x1, 255x1, 275x1 w/wrist wraps, threw on the Slingshot as I had already been at it for 2 hours already so WTF...310x1
A2. During my bench press warm-ups I did some lat pull downs 5x10 w/external rotator bar
B. Overhead press: work up to 120x3, 135x3, 160x7 (leaving 1-2 in the tank)
Friday Feb. 24 - DE Lower
Roll
Amp'd lower
A. Squat: work up to 300x2x6 sets then 325x1, 350x1, 375x1, 405x1
B. Sumo speed pulls against doubled mini bands: worked up to 275x1x6 sets
C1. GHR w/band looped around my back: 3x8
C2. Lat pull downs w/DD handle: 4x8
D. Reverse hyper w/short strap: 4x8/90, 180, 270, 360
E. Ab wheel roll outs 4x8 and Front planks 2x50s
Then when I went to write it down in my log book I realized I have not squatted in 3 weeks other than ME work.
Watch the video in this link. It is what I needed...I actually showed it to Red Beard, who gets kidded on occasion because of his work habits, and he was offended. At least I think he was as he left soon after I showed it to him. Or else I smelled funny...Either way watch it.
http://asp.elitefts.net/qa/training-logs.asp?qid=163974&tid
Overcome yourself,
Ed T.
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