Thursday, December 15, 2011

5/3/1: Bench Press 3RM

Nautilus Nitro Bench Press: started at 65x3 and kept adding 15 pounds until I hit a 3RM at 155lbs, then a 170-pound single.

Assisted Chinups (Light/Monster Mini Bands): 2 sets of 8, 2 sets of 7, 1 set of 6

T-Bar Row: 82.5x12x4

Hoist Dual 700 Assisted Dips: 130 pounds assist/110 pounds lifted for 4 sets of 12

DB Preacher Curls: 25x7x4

Wrist Roller: 10 pounds for sets of 2, 1, 1, and 1 reps

Behind The Back Shrugs: 95x12x4

4 intervals of 2 minutes running at 7.0 MPH and 2 minutes walking at 3.5 MPH. This was not in the original program: it was supposed to be 10 intervals of 1 min on/1 min off but I thought this was quite a jump so I did this, which made for 8 total minutes of running, an increase of one over week one.

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