4-25-08
Warm Up
1 mile at 9:35
various abs
pull ups
push press 1x10 @45 and 1x3 at 95 lbs
Strength 1 Workout 4D
Chin Ups
1x6 at bw + 35 lbs (+5 lbs) PR
1x1 at bw + 45 lbs (+10 lbs) PR
1x3 at bw + 35 lbs then 1x3 at bw- got kicked of the smith machine and had to try the assisted pull up station. Not the easiest to do weighted pull ups.
1x6 at bw
1x11 at bw
Push Press
1x4 at 120 lbs
1x1 at 110 lbs
1x3 at 110 lbs
1x1 at 110 lbs
1x8 at 85 lbs (+5 lbs)
Dumbbell Bench Press
2x10 at 55 lbs
Wide Grip Seated Cable Row
2x8 at 124.5 (+ 4.5 lbs)
Lower Body Russian Twist
2x10 at BW
Cardio
3 miles at 27:19 easy first 2 miles, then 8:15 or so last mile.
I was worried about this workout today. I developed a sinus cold last night and did not get much sleep all night long. So I was dead beat all day long and feeling the effects of sinus meds. The push press numbers suck mostly because my head is in a fog and I can't add and I put about 10 pounds more on the first set then I was going to do. From there it just went down hill. On the bench I tried to get the 60's up, but the just would not go up.
Oh well Strength 1 is now over and I can say that without a doubt this has been my favorite program so far. I can't wait to start Strength 2, but I think the rest week is coming at the perfect time. I can rest and heal my knee next week. I will try to stay busy with some running to build my base back up and some core work. I don't think I am going to lift at all. Although the 315 dead lift is lurking in my mind!
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