Strength II, Workout B-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
--bent-over BB row (4/4/8/12, 201, 180RI) - 4 @ 155, 4 @ 155, 8 @ 135, 12 @ 115
--BB bench press (4/4/8/12, 201, 180RI) - 4 @ 185, 4 @ 185, 8 @ 155, 12 @ 135
SUPERSET
--chin-up (4/4/12, 211, 90RI) - 4 @ BW+20, 4 @ BW+10, 5 @ BW
--DB shoulder press (4/4/12, 211, 90RI) - 4 @ 60s, 3 @ 60s, 12 @ 25s
--Swiss ball Russian twist (2 x 6 each side, 202, 90RI) - 6 @ 25, 6 @ 25
Notes:
--My fingernails have nothing to worry about since I can barely lift my arms to type this out. Holy f*ck, that hurt. The first superset, okay. The second, good grief, did my chin-ups suck or what? I couldn't even begin to think about negatives on that last set. Plus, putting them later in the workout rather than first out of the gate (like in the first phase) is just evil. It didn't help that I ballooned on vacation
--I was pleasantly surprised at the weight I moved on the rows. I started the last phase doing 6 reps at 95lbs (slightly sandbagged) and ended with 6 reps @ 135lbs, so I guess this makes sense, but it was still nice to start out at that level (and with STELLAR form, I might add).
--It took this far into the post to kill one beer. I'm now on my second. Beer-as-PWO: an experiment in the name of training science. Actually, I have to be up at midnight for a 1a-9a shift (in arguably the highest-pressured job I've ever held), so I'm trying to double-whammy with PWO macros via carbonation and knock myself out by 6p (hopefully).
--Along those lines, I will attempt to finish a re-reading of the endocrinology chapter (second time through) on the way to la-la land, which is where I am anyway while actively reading that material. That's definitely going to be a brush-up chapter when I go back and take notes on stuff during the second pass-through of the whole book.
--I've been relatively tired going into the past two workouts but have performed surprisingly well. I must be all the beer I've had over the past week-plus (an alcohol-free night will be a story--note that I don't binge, only one or two drinks to, um, help with digestion... yeah... and make marginal women prettier
).
--Speaking of which, of course I was solo at the gym today, and very little eye candy, just a few missed pieces at the bottom of the jar, which was rather full yesterday. I could've filled the cup.
--St. Patty's was a muted celebration this year, but a celebration nonetheless since I totally missed last year (it is, after all, one of my favorite "holidays" of the year). I contend that March 18, like the Monday after the Super Bowl, be declared a national vacation day. FWIW, the very few pictures taken are posted to my Facebook and MySpace profiles (as are vacation and a few other pictures--I was bored at work the past couple mornings).
--Beer two gone.