[allenkt]

I've been a little remiss in my posting here but I'll try to catch up. My Arabic studies and workouts/kickboxing keep me pretty busy.

The workout on 4/24 was a bit of a shock. My last upper body workout left me feeling great and strong. Little did I realize the difference between 5 x 5 with 90 seconds of rest and 3 x 15 with 30 seconds of rest. I had to reduce the weights substantially but I guess that is normal. But it was still a bit of a letdown at first. As you will see the CG bench press really messed me up as I had to switch weights a lot to find what I could do.

All supersets with 30 seconds rest:

DB incline bench press 3 x 15 @ 90 lbs (total weight - 45 per hand)
Cable seated row 3 x 15 @ 90

DB shoulder press 10 @ 60 / 5 @ 50, 15 @ 50, 15 @ 40
Wide grip lat pulldowns 3 x 15 @ 60

BB close-grip bench press 11@95 / 4@85, 9@85 / 6@75, 11@70 / 4@70
High pull 3 x 15 @ 55

Swiss ball crunch 3 x 15 - These still kill me. My abs still clench up and double me over after finishing the second set and I have to lay down for about 20 seconds and make them relax before doing my 3rd set. It's awesome.