19 December 2008

Shoulder Pre-hab (L/R)
-Rotator Cuft Work - 5lbs
-Front/Mid/Rear Delt Work - 10lbs

Wrist Warm-Up
-Purple Rehab Band - All ranges of motion

Deadlift
-Body Weight Good-Mornings X 20
-Bar X 20
-135 X 12
-225 X 8
-315 X 5
-405 X 5
-405 X 5
-405 X 5
-405 X 5
-405 X 5

1-Arm Dumbbell Row
-110 X 8
-110 X 8
-110 X 8

Seated Cable Row
-230 X 8
-230 X 8
-230 X 8

The deads wore me out, big time. I snuck some chalk into the gym with me so I could get some real lifting in. I felt like I couldn't get a big enough breath before my heavy sets last week when I had to stay bent over to get my straps on the bar. 405lbs for 5 sets of 5 is still no easy task for me, so I'll be at this weight for a few more weeks at least. By set 5 I'm really digging deep to grind out the reps. BUT, my form isn't breaking down so I'm happy.

Shoulders, triceps, and biceps tonight.

Goody