After a week off that I should have taken first, I decided to start over but this time, I am not warming up to it, training for it, or changing much beyond adding biceps work. If there is a substitution, I'll indicate it but my plan is to follow it to the letter for twelve weeks.
Dynamic Bench Press: 130x3x8. 8 sets of 3 done at 60% 1RM of 215 lbs.
4-Board Press: 135x6, 165x3, 195x3. Done starting from my dynamic bench weight. This week was to done to establish a base line for the next two weeks, not to PR. Done with pinkies on the ring.
DB Bench Press: 55x10, 55x9x2. I tried for the recommended 3 sets of 10 but couldn't.
DB Rows (Elbows In): 55x10x3. No style was specified in the manual, so I chose this one.
Triceps Pushdowns: 4 sets of 12, 11, 10, 9 reps. I don't have a machine so I used purple bands (one for each hand) looped over the top of the rack so that I would have tension at the top position. The goal was 4 sets of 12, but this exercise smoked my triceps something fierce.
Preacher Curls: 50x10, 50x9x2, 50x8. Goal was 4 sets of 10. Maybe next time.
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