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12/2/2009 12:27:38 PM -
Bench Press- Week 3/Wave 1- Tuesday and Wednesday

Week 3/Wave 1- Tuesday- 12/2/09

Bodyweight- 177lb (hasn't really moved much, but I might be losing anyway. The lever belt felt a little looser this week than last, despite the weight not really dropping)

60 minutes AM fasted cardio (forgot to charge the DVD player)

---- few hours later -----

1)Bench Press (all paused)
(40%)100x3
(50%)125x3
(60%)150x3
(75%)190x5
(85%)215x3
(95%)240x4

Estimated Max- 272lb

2a)Close Grip Fat Bar Chinup
BW+45lbx8 x6 x5

2b)Incline DB Bench
80x8 x8 x7

3a)DB Hammer Curl
30x10 x10 x10

3b)Overhead Rope Tri Extension
85x10
80x8 x8


Not too bad today. Definitely better than I expected on the bench. My ass was definitely coming up, but this is quite good compared to last weeks all-out effort of 225x5

Dumbell pressing and chinups were quite strong too.


----------------------------

12/2/09- Wednesday


60 minutes fasted AM cardio (watching "Mean Streets")


25 minutes of evening cardio (haven't done it yet, but I figured I'd put it down for now)

This is my first day of 2-a-day cardio. I'll be doing 25 minutes of additional cardio on my low days. Might drag the sled and push the prowler instead of treadmill.




marathon man,
Matt McGorry


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