Strength I, Workout B-2
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
--bent-over BB row (6/1/6/1/10-12, 311, 180RI) - 6 @ 105lbs, 1 @ 145lbs, 6 @ 125lbs, 1 @ 165lbs, 12 @ 105lbs
--BB bench press (6/1/6/1/10-12, 311, 180RI) - 6 @ 145lbs, 1 @ 185lbs, 6 @ 165lbs, 1 @ 205lbs, 12 @ 135lbs
SUPERSET
--close-grip lat pulldown (2x6-8, 311, 120RI) - 6 @ BW, 6 @ BW
--DB shoulder press (2x6-8, 311, 120RI) - 8 @ 40s, 8 @ 40s
lower-body Russian twist (2x10, 101, 90RI) - 10 @ BW, 10 @ BW
Notes:
--I took RL's suggestion of flipping the order of the first superset. I felt a tad stronger on the rows and a tad less stable on the bench presses. Makes sense, though I really need to focus on squeezing the scapulae more on the rows (not a problem on the bench).
--I <3 being visually greeted in the gym by a nice pair of black stretch pants bending over to stretch, even though physiologically that's generally a no-no when starting a workout
--Yet again, no manager at the gym today. I even got up WAY earlier than I otherwise would have and was decently dressed at the gym at 630am to hand in my application and resume after not doing so previously because, well, there was no manager, so it went into the hands of the desk clerk (good thing I keep copies of everything), and I'll likely just try to catch the manager by phone from now on.