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12/16/2009 12:00:09 PM -
Upper Body/Bench- M&F quotes

Tuesday- 12/15/09- Wave 2/Week 2

Bodyweight- 177lb (nice little 4lb bloat from the day before)

60 Minutes AM Fasted Cardio (incline treadmill- started watching "Street Fighter"- famously bad, yet entertaining. Battery died after 20 minutes though.)

--- few hours later ---

1)Bench Press (all paused)
(40%)105x3
(50%)130x3
(60%)155x3
(65%)165x5
(75%)190x5
(85%)220x6

Est Max- 265lb

2a)Incline Neutral Grip DB Bench
65x8
70x8 x8 x10

2b)DB Row
100x8
105x8
110x10

3a)Alternating DB Curl
35x10/side x8 x7

3b)1-Arm DB Lateral Raise
30x10
25x10
22.5x12 x12

4)DB Zottman Curl
25x10
22.5x10
20x10


The bench is starting to go into the pooper at this point. Oh well, it's to be expected. I want to see if I can squeeze out another rep max PR on the DL (or two) before going into the bodybuilding show.

Shelby actually mentioned that the last week will be pretty easy in relation to lifting and cardio, which I have to say I've quite excited about.

Going to try shaving some of my body hair today for the first time in my life. Not sure how I feel about it.

In this month's "Muscle & Fitness," I've got a few quotes in the 5/3/1 article along with Jim Wendler (obviously).




landing strip,
Matt McGorry


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