Monday, January 03, 2011


Chest and triceps:

Great finish to the round, and made all gains again. I mentioned last time, I am no longer doing the 531 for the flat db press. Instead, just going to micro load doing 3 sets of 5. Today was pretty easy and repped it out on the third set.

Flat Db press: 3 warms, 90/5 97.5/5,5,9
In bar press: 2 warms, 185/8,7 drop set
Slight in db x reps: 65x3
Hammer pu's: 2 set to fail
Tricep Rope Ext: 2 warms, 45/8,8
Lying decline Bar ext: 1 warm, 45/13,13
Reverse pressdown: 45/10,9

Split cardio:
15 and 25min

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