Strength I, Workout D-3
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+45lbs, 5 @ BW+20lbs, 1 @ BW+50lbs, 8 @ BW
--BB shoulder press (6/1/6/1/10-12, 311, 180RI) - 6 @ 115lbs, 1 @ 135lbs, 6 @ 120lbs, 1 @ 145lbs, 12 @ 95lbs
SUPERSET
--wide-grip seated cable row (2x6-8, 311, 120RI) - 10 @ 180, 10 @ 200
--DB bench press (2x6-8, 311, 120RI) - 8 @ 50s, 8 @ 50s
lower-body Russian twist (2x10, 101, 90RI) - 10 @ BW, 10 @ BW
Notes:
--If I didn't already note this, the cable rows are on a double-pulley machine, so I'm not too excited about the numbers for that exercise.
--I managed the 1RM shoulder presses without any push-press help, which was nice.
--My low back is sore today, but it's all muscular and not spinal, which I'll take any day.
--Two eye-rollers today: 1) the guy "curling" in the squat rack... with 135lbs (who followed that up with mega-quarter-squats... in the Smith machine), and 2) one of several women--only women--who love to set the treadmill at the steepest incline and then lean back while holding onto the front--making their bodies perpendicular to the treadmill, not the ground, which would mean *gasp* knee flexion
--and walking.
--One week left until completion of this phase and a week off in DC
