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BamaDave · 04-29-2005, 05:57 AM

THURS APRIL 28, 2005

Pretty good workout last night. I ate like it was my last day on Earth yesterday, so maybe that gave me some extra fuel.

1. STANDING BB SHOULDER PRESS: 8x60; 6x80; 5x120; 5x120; 5x120 --- *excuse me, did *I* actually improve in shoulder presses? I felt like I could have used more weight or done more reps on the first two 5x120 sets as well. Last week I could only get 5x120, 4x120, 3x120. Probably an anomaly. Maybe it was the Mexican food for lunch.

2. DB SHOULDER PRESS (SEATED): 5x52.5; 4x52.5

3. STANDING BB SHOULDER PRESS/ BACKOFF SETS: 9x95; 9x85

** Good day for shoulder pressing! I'll look forward to my next one in 2006 or 2007.

4. BENT OVER BB ROWS (hold 1 sec. at "Top"): 8x90; 6x110; 5x150; 5x155; 5x160; 9x130

** These went okay - I'm not sure my form is where it should be and I may not be getting enough of a squeeze at the top. I'm wondering whether I should back off on the weight a little and concentrate on the squeeze and the hold at the top. At 130# for the last set, I can get it.

5. BB SHOULDER SHRUGS: 8x210; 8x210

**Nice challenge for the grip. I broke the glove habit recently (except for heaviest deadlift sets - and I bet as it gets hotter and more humid in my basement this Summer, I'll need them for pullups/chins), and my grip has definitely improved. I could never have done these bare-handed with a pronated grip a couple of months ago. My hands are coverd with callouses, now, and my wife is telling me I need workout gloves! [img]/images/graemlins/tongue.gif[/img]

6. AB STUFF:

- Incline Bench Sit-Ups (+30db) - 13

- Dragon Flags (+20# ankle wts) - 13

- Russian Twists/Feet Elevated/ +30#db - 11 (ow!)

Time to go running this AM - another night under 6 hrs. of sleep, so I don't know how this will go... but I'm not doing anything high intensity this week.

04-29-2005, 05:57 AM	#98 (permalink)
BamaDave My Glutes Hurt Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,121 My Profile	Re: See BamaDave Run (and Lift) THURS APRIL 28, 2005 Pretty good workout last night. I ate like it was my last day on Earth yesterday, so maybe that gave me some extra fuel. 1. STANDING BB SHOULDER PRESS: 8x60; 6x80; 5x120; 5x120; 5x120 --- excuse me, did I* actually improve in shoulder presses? I felt like I could have used more weight or done more reps on the first two 5x120 sets as well. Last week I could only get 5x120, 4x120, 3x120. Probably an anomaly. Maybe it was the Mexican food for lunch. 2. DB SHOULDER PRESS (SEATED): 5x52.5; 4x52.5 3. STANDING BB SHOULDER PRESS/ BACKOFF SETS: 9x95; 9x85 Good day for shoulder pressing! I'll look forward to my next one in 2006 or 2007. 4. BENT OVER BB ROWS (hold 1 sec. at "Top"): 8x90; 6x110; 5x150; 5x155; 5x160; 9x130 These went okay - I'm not sure my form is where it should be and I may not be getting enough of a squeeze at the top. I'm wondering whether I should back off on the weight a little and concentrate on the squeeze and the hold at the top. At 130# for the last set, I can get it. 5. BB SHOULDER SHRUGS: 8x210; 8x210 **Nice challenge for the grip. I broke the glove habit recently (except for heaviest deadlift sets - and I bet as it gets hotter and more humid in my basement this Summer, I'll need them for pullups/chins), and my grip has definitely improved. I could never have done these bare-handed with a pronated grip a couple of months ago. My hands are coverd with callouses, now, and my wife is telling me I need workout gloves! [img]/images/graemlins/tongue.gif[/img] 6. AB STUFF: - Incline Bench Sit-Ups (+30db) - 13 - Dragon Flags (+20# ankle wts) - 13 - Russian Twists/Feet Elevated/ +30#db - 11 (ow!) Time to go running this AM - another night under 6 hrs. of sleep, so I don't know how this will go... but I'm not doing anything high intensity this week.