4-8-08
Warm Up
1 mile at 9:15
Bent over Row 1x5 at 135 lbs
Bench Press 1x5 at 115 lbs and 1x3 at 135 lbs
Strength 1 Workout 2B
superset with full rest
Bench Press
1x6 at 155 lbs (+10 lbs)
1x1 at 165 lbs (+10 lbs) PR
1x5 at 160 lbs (+10 lbs)
1x1 at 170 lbs Fail
1x10 at 145 lbs (+10 lbs)
Bent Over Row
1x6 at 155 lbs (+10 lbs)
1x1 at 170 lbs (+15 lbs)
1x6 at 165 lbs (+15 lbs)
1x1 at 175 lbs (+10 lbs) PR
1x12 at 120 lbs (+10 lbs)
Close Grip Lat Pull down
2x8 at 120 lbs (+10 lbs)
Dumbbell Shoulder Press
2x8 at 40 lbs (+5 lbs)
Lower Body Russian Twist
2x10 at bw
Cardio
Interval workout
1 mile warm up
4x800 meter intervals. at 5k pace (2:00 min 1/4) (1/4 jog)
total 3 miles at 26:20
Overall I was pleased with the workout. I felt really strong. I did not need a spotter for the first 1 rep. The second one the spotter helped me a bit, but I think less then last time so improvement. Still failed, but getting better. It felt great to do some speed work. It almost felt too easy this time. I can feel my legs getting stronger with each lower body workout.
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