7.13.2010
Upper Power
Weight: 169 lbs.
bent over rows 70% of 5rm
45 lbs. x 10 (warm-up)
145 lbs. x 5
145 lbs. x 5
145 lbs. x 5
145 lbs. x 5
lat pulldowns
90 lbs. x 10 (warm-up)
120 lbs. x 10
120 lbs. x 8
110 lbs. x 10
dumbbell flat bench 70% of 5rm
40's x 10 (warm-up)
50's x 5
50's x 5
50's x 5
50's x 5
dumbbell flies
40's x 10
40's x 8
35's x 10
life fitness shoulder press machine 70% of 5rm (left rotator cuff has been giving me trouble)
30 lbs. x 10 (warm-up)
50 lbs. x 10 (warm-up)
100 lbs. x 3 (warm-up)
80 lbs. x 5
80 lbs. x 5
80 lbs. x 5
80 lbs. x 5
dumbbell lateral raises
25's x 10 (warm-up)
35's x 10
35's x 8
35's x 8
dumbbell curl
35's x 8
35's x 8
35's x 7
v-bar tricep cable pressdowns
60 lbs. x 12
120 lbs. x 8
120 lbs. x 8
120 lbs. x 8
Thoughts: Great start to the program. My left rotator cuff is still giving me some trouble so the machine presses were relatively difficult even using a lower weight. Tomorrow is lower power. Wahoo!
Upper Power
Weight: 169 lbs.
bent over rows 70% of 5rm
45 lbs. x 10 (warm-up)
145 lbs. x 5
145 lbs. x 5
145 lbs. x 5
145 lbs. x 5
lat pulldowns
90 lbs. x 10 (warm-up)
120 lbs. x 10
120 lbs. x 8
110 lbs. x 10
dumbbell flat bench 70% of 5rm
40's x 10 (warm-up)
50's x 5
50's x 5
50's x 5
50's x 5
dumbbell flies
40's x 10
40's x 8
35's x 10
life fitness shoulder press machine 70% of 5rm (left rotator cuff has been giving me trouble)
30 lbs. x 10 (warm-up)
50 lbs. x 10 (warm-up)
100 lbs. x 3 (warm-up)
80 lbs. x 5
80 lbs. x 5
80 lbs. x 5
80 lbs. x 5
dumbbell lateral raises
25's x 10 (warm-up)
35's x 10
35's x 8
35's x 8
dumbbell curl
35's x 8
35's x 8
35's x 7
v-bar tricep cable pressdowns
60 lbs. x 12
120 lbs. x 8
120 lbs. x 8
120 lbs. x 8
Thoughts: Great start to the program. My left rotator cuff is still giving me some trouble so the machine presses were relatively difficult even using a lower weight. Tomorrow is lower power. Wahoo!
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