Thursday, December 22, 2011

5/3/1: Bench Press 1RM

All Notation: Weight x Reps x Sets 

Nautilus Nitro Bench Press: started at 60x3 and kept adding 15 pounds until I hit a 2RM at 165lbs.

Assisted Chinups (Light/Monster Mini Bands): sets of 9, 8, 7, 7, 6, 6 reps

T-Bar Row: 115x8x5

Hoist Dual 700 Assisted Dips: 80 pounds assist/160 pounds lifted for 5 sets of 8

DB Preacher Curls: 25x6x5

Wrist Roller: 10x2, 10x1x4

Behind The Back Shrugs: 145x8x5

4 intervals of 2 minutes running at 7.0 MPH and 2 minutes walking at 3.5 MPH. 

No comments: