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Post by vikingpower on Aug 16, 2007 14:33:47 GMT -5
Speed bench (used 205 bar wt. only with a Westside Football Bar): 3x5 w/2 sec. pause
one arm DB press: 3x5 each arm w/100lb. DB
kettlebell tri. ext: 4x10 w/20kg bells
kettlebell bent rows: 3x10 w/32kg bell in each hand
kettlebell windmills: 2x5 (w/each arm) w/24kg bell
usually do 3x5 w/the windmills, but got a cold this week, so I am somewhat wore out.
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Post by vikingpower on Aug 20, 2007 14:22:17 GMT -5
well, my spotter didn't show up today, so I did not get to do my shirt work and had to go with a raw full range bench day. hated every minute of this workout, so the results were very sorry. everything felt heavy and akward. sum it up: a crappy workout.
warmup barx20 135x10 225x5 315x1 225x5 245x5 255x5 265x3
kettlebell windmills: 3x5 (used a 24kg bell on the first set, then a 20kg bell on the last two sets)
green band tri. pushdowns: 3x12
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