August 16, 2009 - DE UB

Dynamic Warm-ups

12″ Log Presses w/ IW#3’s clinched
No Bands
90x5
130x2
160x2
180x2
200x2
Add Bands
90x2
115x2
140x2
140x1
140x1

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
77x4/4
102x4/4
127x4/4
152x4/4 PR+5lbs

2 3/8” Thick Bar Rows
155x8
195x8
235x10 PR+5lbs
235x7
235x7

Bent Over Rear Delt Dumbbell Raises
40'sx15
40'sx15
40'sx15

26 Minutes of Stretching

Comments: Besides log pressing, a good workout, took a little over 58 minutes. Very hot outside at work today but luckily I was in the shade for most of it with no walking. Going to be hotter tomorrow but I'm not working. Log pressing, although a bit disappointing, was a learning experience. The band tension is just too much for me right now and I should ahve noticed that back when I was using 120lbs. Also the one band is weaker than the other by a bit so I order a new set of #3 bands. My plan is to drop back down to #2 bands after the AC show and work my way back up to #3 bands again. One arm thick dumbbell was great, 77 and 102 felt like toy in my hands. 152 was tough but I had no missed attempts and I felt powerful putting it up overhead. Thick bar rows were tough and a little strange. First set I had to drop it after two reps and refocus and surprisingly got 10 reps. Muscled out seven for the other two sets.