[Phaedrus49er]

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 @ 160, 8 @ 140, 12 @ 120
--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+15, 3.5 @ BW+15, 6 @ 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:
--I totally saw a hot chick at the gym today doing full-ROM deadlifts with an Olympic bar. Unfortunately for her, it was my girlfriend, and I was training her, so prompting was present, therefore no payout. Hell, she'll get that $20 in the end anyway.
--Looking back at last week about this time, I'm SO glad I don't have that schedule again/anymore.
--Fingernails are still here. I lost one or two today, but not all of them (this time).
--I managed to get my tax liability down to about $2300 today (at last check). This is good.
--I found a great truck to buy as well, but the owner seems obscenely slack in communication, which sucks because (pending anything undisclosed about its condition), it's a great deal and (almost) exactly what I want.