Tues. 08sept09 lift
Chest*
Bench Press: 5×2 @ 100(+bar)
Dumbell bench press: 12×2 @ 25
Dumbell bench press: 40×2 @ 15, 12
Back
1 arm dumbell row: 5×3 @ 45
Cable rows: 12×2 @ 2 purple bands
* Keeping the arms at 45 degrees to the body helps eliminate pain in the shoulders whilst performing bench exercises – a little tip from a Crossfit instructor.
Sat. Sept 5 lift
Self-imposed hiatus until now due to lower back strain. combination of legs + standing row suspected.
Legs
Jefferson Squat: 5×2 @ 185
Front Squat: 12×2 @ 100
Bwt Squat: 40×2
Chest
Bench press: 6×3 @ 100
Dumbell bench press: 12×2 @ 27
Back
Pull ups: 5×2 @ bwt
pulldowns: 12×2 @ blue & purple bands
dumbell lat shrugs: 40×2 @ 12
Tues, 18aug09 Lift
Legs
Jefferson Squat: 5×3 @ 185
Front Squat: 12×2 @ 100
Back
Pullups: 12×2 @ bwt, 5×3 @ bwt
Sat. Morning Lift
Legs
Jefferson Squat: 6×3 @ 150
Upper Back
Standing Bent Row: 5×2 @ 100
1 Arm Row: 12×2 @ 35
Cable Rows: 40×2 @ purple band
Morning Lift
Legs
Jefferson Squat: 5×3 @ 185
Front Squat: 12×2 @ 100
Chest
Bench: 5×2 @ 100
Dumbell Bench: 12×2 @ 25
Dumbell Flyes: 40×2 @ 12
Back
Standing bent row: 5×3 @ 45
1 arm row: 12×2 @ 35