BOM Advanced - Stage 2 - Week 9 - Workout A (3/6/07)
Alternated W\ Full Recovery
A1: BB Bent Over Row, Wide Grip (311)
Work Set: 6 reps
1x6 @ 165
1x6 @ 154
A2: BB Incline Press Wide Grip (311)
Work Set:6 reps
1x4 @ 165
1x5 @ 154
Alternated W\ Full Recovery
B1: BB Row (311)
Work set: 10-12 reps
1x10 @ 155
B2: BB Bench Press
1x10 @ 155
Alternated W\ Full Recovery
C1: DB 1 Arm Row (311)
Work Set: 12-20
1x16 @ 50
C2: DB 1 Arm Decline Bench Press (311)
Work Set: 12-20
1x14 @ 50
Ab Circuit
Knee up Incline (311) 12
Weighted Situp (202) 15
Side Raise (301) 15
Swiss Ball Single leg lift (313) 10 (5 sec Pause)
Notes:
Form was sloppy on the original rows. Got pinned on the incline press, dropped the weight still didn't make all the reps.
That said it was a good workout and I am happy.
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