Thursday, March 5, 2009

4 March 2008

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Flat Bench Press
-Bar X 20
-135 X 12
-225 X 10
-275 X 5
-275 X 5
-275 X 5 (2 assisted reps)
-225 X 10 (2 assisted reps)

Incline Dumbbell Bench Press
-80's X 8
-80's X 6
-80's X 6 (2 assisted reps)

Swiss Ball Cable Incline Press
-20 X Failure
-20 X Failure

I walked Zeek through this workout (focusing hard on form and technique), so it took longer than expected...which actually worked out well for me in the end. My muscular endurance has been lousy for sometime, so the extra time between sets helped a great deal. If I was going solo on this I would have been wasted quick...quicker. Yeah.


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