12 July 2013
2-mile run
Some lat pulldowns, 2s x 8 medium weight. The gym in my building has a lat pulldown machine, so I'll be using this on off days for some extra lat work.
13 July 2013
Bench press: warmup, then
300 lbs. x 3
315 lbs. x 2s x 3
295 x 3, 275 x 3 - back-off sets.
No SlingShot sets today, I need some time to work back into heavy weights. The sets with 315 flew up.
Overhead press 135x3, 155x3, 175x3, 185x3
BTN standing press 115 x 5
Pullups 3s x 5
Tricep extensions to nose - 95 x 8, 105 x 8, 115 x 8
DB hammer curls 3s x 10-12
Rope extensions 2s x 10
EZ bar curls against wall 3s x 8
Seated DB curls 2s x 8
Rear delt raises 2s x 15-20
Ab rollouts from knees 3s x 10
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