3/9/13
I couldn't get to the gym this morning, which made the rest of my day a little hectic. By the time I started working out, I had been fasting for 17+ hours, but it didn't seem to affect my performance much. I'm currently eating like crazy trying to get back on schedule.
BB Incline Bench (ROM: 2-3 inches from chest/no lockout)
2 warm-up x8
185x8
205x8
215x8
225x8
Cage Press (2sec negative/2sec squeeze)
135x10
135x10
135x8
-The squeeze in the contracted position felt great.
-This was my first time attempting these and it went pretty well until my last set. My left quad cramped up after a couple reps, so I adjusted my leg (it didn't help), which had me a little off balance. At the end of the video, you can see me immediately going to grab my leg when I set the bar down lol. It's still a decent example of the exercise so I posted it.
Video Link: http://youtu.be/ha95lfzlQV4
Machine Laterals/DB Swings (2sec hold/3sec neg on laterals)
150x12, x12 partials / 45x25
150x10, x10 partials / 45x25
Rear Delt machine Flyes (2sec hold/squeeze)
140x12, 80x10
160x8, 80x8, 50x10, 20x12
Incline DB Swings (destroyer set)
55x60
25x30
10x10 (2 sec hold)