BOM Advanced - Stage 3 - Week 13 - Workout C (4/20/07)
Ab Circuit:
Thin Tummy Leg cycle x 10 x 5sec hold
sit up x 10
russian twist w\ leg cycle x 30
1 arm, 1 leg plank x 10 x 5sec hold
Strait Set
A1: tricept pushdown
Work Set:
1x5 @ lvl14 +1lvl
1x5 @ lvl14
Strait Set
B1: EZ bar lying tri-ext
Work Set:
1x10 @ 33 +10
Strait Set
C1: EZ bar overhead tri-ext
1x15 @ 33 +10
Strait Set
D1: shoulder press
1x5 @ 110
1x5 @ 132 +11
Strait Set
E1: Shoulder press
1x10 @ 110 +11
Strait Set
F1: Shoulder press wide grip
1x10 @ 88 (failure) +2 reps
Strait Set
G1: BB Bench Press
Work set:
1x5 @ 165 -11
1x5 @ 165
Strait Set
H1: BB Bench Press, wide grip
1x10 @ 143
Strait Set
I: BB Bench Press, Wide grip to neck
1x12 @ 110 (failure) +4 reps
Notes:
Decent workout. I can't go up on the tricep pushdowns, I just can't get in position and I come off the ground if I do. Shoulder press went well. The bench press is just a tease. I don't see it improving other than etting the last 3 reps of the last set next week.
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