Last couple training sessions…

Last couple…

Friday 1/30/09
ME Squat/Deadlift

1. long cycle: 24kg x 2:00-12, 2:00-12; 16kg x 5:00-30
2. good morning: 95×5, 135×5, 185×3/2
3. ghr: 3×7
4. pulldown: 3×8
5. grappler abs: 3×4+4
6. ball sit-up: 3×10

Sunday 2/1/09
DE Bench

1. long cycle: 24kg x 2:00-18, 20kg x 2:00-18
2. bench press w/chains: 95×3/2, 115×3/2, 135×3/3
3. pushdown: 3×10-12
4. seated row: 4×10
5. long cycle: 16kg x 6:00-36

*Long cycle on Sunday was tough. 9 RPM’s was a fast pace for me and 18 reps in 2:00 was definitely a PR. Was supposed to do both sets at 24kg, but I dropped to 20kg on the second set to make sure I got the reps and pace in. The 16kg set of 6:00 at 6 RPM was good despite doing it after all the other powerlifting work.