Monday, October 24, 2011

Solid two day of training after two rest days. Friday had a lot of business to finish up including re fi on the home, and then Saturday traveled to Baltimore to watch a show with a couple of clients.
Had a good early morning workout hitting back on Sunday and then test out
for the 531 on chest today. Nice increases and progression for both workouts.
And today's workout was fueled by a high carb cheat meal last night. Carbs do increase performance!! LOL


Back and calves:

Lat pulldown palms in: 3 warms, 147/8 162/9,9
Bent over row: 3 warms, 215/6 235/6,8 185/17
Rope pulldown: 1 warm, 112/10 117/11 drop set
Chin ups: 3 x fail
Db floor row: 1 warm, 50/10,12
Calf work: 7 total sets

25 min cardio


Flat bench: 4 warms, 210/3 225/1 235/1,3
Slight in db press: 2 warms, 95/9,9 drop set
In db fly: 50/10,12,12
Flat bench 3 way's: 3x
Rope pressdown: 2 warms, 50/8,7 drop set
Bar ext: 45/12,11
Dips ss
with reverse pressdown: 2 x

25 min cardio

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