[Phaedrus49er]

Strength I, Workout D-1

Warm-up - CP2:
--hip crossover (Alwyn calls it "lower-body Russian twist"), 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps

Work:

SUPERSET
--chin-ups (6/1/6/1/10-12, 311, 180RI) - 6 @ BW, 1 @ BW+25lbs, 6 @ BW+20lbs, 1 @ BW+50lbs, 8 @ BW
--BB shoulder press (6/1/6/1/10-12, 311, 180RI) - 6 @ 95lbs, 1 @ 135lbs, 6 @ 115lbs, 1 @ 145lbs, 10 @ 95lbs

SUPERSET
--wide-grip seated cable row (2x6-8, 311, 120RI) - 8 @ 150, 8 @ 170
--DB bench press (2x6-8, 311, 120RI) - 8 @ 50s, 8 @ 50s

lower-body Russian twist (2x10, 101, 90RI) - 10 @ BW, 10 @ BW



Notes:
--I have no hamstrings after yesterday. Seriously. I was toying with a track session tomorrow, but that ain't happening.
--I was surprised at my chin-ups. That fourth-set single almost didn't happen, but I got there. Figure I won't increase the load just yet, especially since I can't hit 10 reps at BW (~200lbs right now) on the last set.
--It was terribly tempting to turn the shoulder presses into push presses, but I managed to keep my legs out of the equation.
--I went ahead and switched the order of the second superset, something I think I'll continue when it comes to horizontal push/pull. On a related note, the pulley machine at my gym is actually a double-pulley, so the registered weight is double what was actually moved. Whatever, I got the desired fatiguing effect.
--Resume goes to the gym this weekend (picked up an application today).