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11/17/2009 9:51:06 PM -
Bench Press- Wave 1/Week 1- Tuesday

Wave 1/Week 1- Tuesday- 11/17

BW- 179lb

60 minutes fasted AM cardio on treadmill

1)Bench Press (all paused)
(40%)100x3
(50%)125x3
(60%)150x3
(65%)165x5
(75%)190x5
(85%)215x6

Estimated Max- 258lb

2a)Incline DB Bench Press
75x8 x8 x8

2b)Fat Close Grip Chinup
BW+25x8 x8 x8

3a)Low to High Cable Fly
15x10
11x12
10x12

3b)Standing DB Hammer Curl
35x8 x8 x8 x10

3c)Overhead Rope Tricep Extension
90x8 x8
80x8 x7

4)Prone "W" with Scap Retraction
2.5x15 x12


Strength on bench was a little low, but not surprising considering it's my first week back.

Was definitely using a bit too much back on the deadlifts yesterday...my lumbar erectors are pretty damn sore.

This is one of the most hilarious things I've seen in a while. Enjoy.




tired,
Matt McGorry


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