Monday September 17, 2007

Bench - warmup with bar, 95x10, 135x8, 135x5, 185x5, 225x5, 150x3x8 sets 20 sec count between sets

Close grip - 155x8x4 sets

Kettlebell Snatches - 55lb x 5 x 4 sets my new favorite kettlebell exercise. I was reluctant to do these at first since i got the kettlebell a few months ago because i feared the bell crushing my forearm at the top of the move. we ordered a 35lb kettlebell for a customer and i experimented with it, since it was 20lb lighter, got the form down and that was that.

Rear delt on cable cross - 180x10, 190x10, 200x10, 210x10

Preacher curl on nautilus nitro - 95x8x 4 sets

Wide Tricep pressdown - 80x8x4 sets

Dragon Flags - 3 sets of 5 reps bodyweight