Lunchtime:
LifeFitness Treadmill, 1.0 degree incline: 7 Intervals of 3.8 MPH walking (1 minute) and 5.5 MPH running (1 minute). Am running a different program, will be running distances and gradually increasing speed and distance. Right now, I'm starting to build up, in 8 weeks I will start running 2 miles straight at this speed. Left feeling like I got a workout but not like I was going to die.
Evening:
Dynamic Bench Press: 135x3x8, 150x2, 170x1. 8 sets of 3 done at 60% 1RM of 215 lbs, plus a set of 2 reps done at 70% 1RM and a set of 1 rep at 80%. I jumped the gun by about a week and did 5 pounds more for my dynamic work and was rewarded with reps that were just as fast. My lockout is getting better, too: I noticed that at 170.
4-Board Press: 175x3, 200x3, 225x3. Done with pinkies on the rings.
DB Bench Press: 55x10x5.
DB Rows (Elbows In): 55x10x5. I noticed over breakfast that I had to do an extra set of this and DB benches, so I didn't increase the weight. Just as well, because 5 sets killed me. Partly, too, because it was 78 degrees outside and even hotter in the garage.
Superset:
Band Triceps Pushdowns: 4 sets of 12. Choked the loop a bit for more resistance.
Preacher Curls: 60x8, 60x7, 60x6, 60x5. I noticed at the end I did 5 lbs more than I really should have. Stupid me.
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