[theara]

Wednesday, November 8, 2006

push day
-----------
rack bench:

1" off chest: the bar touched my chest b/c of the arch i use
-135x5
-175x5
-185x5

3" off chest: i moved over to the cage for the rest of the rack work. this is where i started off last week
-205x2x3

5" off chest: next pin up, i think. was the same height as the set of 205 last week
-225x2x3

8-9" off chest:
-235x2x3
rack work felt easier. wanted to do 245 on the last set but kept it at 235

reg. flat bench:
135x10

db extreme chest stretch: 30 lb dbs for 1 minute. after realizing that i was doing these wrong i lowered the weight and did 30s. they weren't as heavy so i'll do 35s or 40s next week.

standing military press:
95x2x6- last rep on last set got halfway up.

extreme shoulder stretch: ouch, will do these more. my biceps got a good stretch also

cable side laterals: 1-arm
20x1x15

pull ups: wide
bwx10

skull crushers: not sure how much the crooked barbell weighs so i'll just put the weight i put on it
+20x10
+40x5

dips:
bwx15

ab machine:
100x15
100x10

bench seems to be getting stronger. hope legs recovers so i can hit deads heavy this week, if not i'm thinking of working back without doing deads or doing light deads or even rack deads.