BOM Advanced - Stage 2 - Week 7 - Workout A (2/12/07)
Alternated W\ Full Recovery
A1: BB Bent Over Row, Wide Grip (311)
Work Set: 6 reps
1x6 @ 135
1x6 @ 155
A2: BB Incline Press Wide Grip (311)
Work Set:6 reps
2x6 @ 135
Alternated W\ Full Recovery
B1: BB Row (311)
Work set: 10-12 reps
1x12 @ 135
B2: BB Bench Press
1x12 @ 135
Alternated W\ Full Recovery
C1: DB 1 Arm Row (311)
Work Set: 12-20
1x12 @ 55
C2: DB 1 Arm Decline Bench Press (311)
Work Set: 12-20
1x10 @ 55
Ab Circuit
Knee up Incline (311) 10
Weighted Situp (202) 15 @ 12lbs
Side Raise (301) 15
Swiss Ball Single leg lift (313) 10 (5 sec Pause)
Notes:
Missed 2 reps on the decline press. The movement was really hard. I kind of rushed through the whole thing and am about ready for some time off. OK performance, a little disappointing but it's a starting point.
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