6 March 2008 - Gym Workout

Non-Specific Warm-Up
-Stationary Bike - 8 min (med-high intensity)

Specific Warm-Up
-Shoulder/Wrist Rotations - 5lb Plate (all ranges of motion)

1-Arm Dumbbell Push Press (L/R)
-45's X 10
-75's X 5
-80's X 5
-85's X 5
-90's X 5

Seated Cable Row
-200 X 10
-230 X 10
-250 X 8

Flat Dumbbell Bench Press
-80's X 5
-90's X 5
-100's X 5

High Pulls
-135 X 10
-225 X 5
-225 X 5

Dip/Pull-Up Super-Sets
-3 X Failure

NOTES: This workout went smoothly, and I felt fairly strong on the lifts. The 1-arm push-presses were great - minimal leg pop and bending. This workout took place at 5:20PM, I had some carbs in the tank, so there was no sputtering out. I felt great...spent, but great. Weights, core, grip, and cardio tomorrow after work.