Thursday, December 08, 2011

5/3/1: Bench Press 5RM

Nautilus Nitro Bench Press: started at 55x5 and kept adding 15 pounds until I hit a 5RM at 145 lbs.  This calculates to about a 165 max, so I will calculate the coming weeks off of that.

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

T-Bar Row: 90x10x4

Hoist Dual 700 Assisted Dips: 120 pounds assist/121 pounds lifted for 4 sets of 10.

DB Preacher Curls: 25x7x4

Wrist Roller: 2 sets of 4, 2 sets of 3

Was supposed to do the behind the back shrugs but both Smith machines were taken.  I know I could have just used a free weight bar but my ass gets in the way.

Jacobs Ladder: 5 intervals of 1 min on and 1 min off. Hard as this was cardio-wise, my muscles tired out before my lungs did. Last 2 sets were the hardest.

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