M12 W4 Press Day

Fall 2009 Training
Mesocycle 12 - Week 4
Press Day

Beginning Thoughts:

I did an hour of swing dancing before this.....

Workout:

Military Press:
145 lbs x 3 reps x 6 sets
I have become kinda stagnant with this exercise so I am gonna try to do some linear programming. Every week I'll be adding 5 lbs to the bar. I am sure in 4-5 weeks I'll be back to hitting 185 overall.

Dumbbell Rows:
90 lbs x 5 reps
95 lbs x 5 reps
100 lbs x 5 reps
105 lbs x 5 reps
110 lbs x 5 reps
120 lbs x 3 reps
100 lbs x 12 reps
This was super-hard. I got a massive cramp during the 100x12 set. I got all the videos up.

Zottman Curls:
30 lbs x 15 reps

Tricep Pullovers:
65 lbs x 15 reps

Planks:
BW x 50 seconds x 3 sets
I am getting bored of core training.

Videos:

Dumbbell Rows and Tricep Pullovers:

Overall Impression:

I think I am gonna go in tomorrow and do some grip and core training. Simple stuff.