Wednesday 1/9/08 – Max Effort Bench Press

340-505am

Chi Kung – shoulder, hip, knee circles x 30 reps ea. side; wu shi (22 min.)

cardio – 15 min. intervals, 5 min. walk

martial arts training – worked the bags, ichimonji footwork, hanbo drills and strikes

ab circuit – 12 exercises for 5-15 reps depending on the exercise

joint mobility, stretching and spineworx

7-8pm

1. floor press – 135×5, 155×3, 185×3, 205×2, 225×1, 255×1 (assisted)

2. barbell extension – 2×6, 3×8

3. grappler row – 2×10, 2×8

4. pulldown – 1×10, 2×8

5. 1-arm kb jerk – 35×8+8, 53×6+6, 70×4+4

6. kb snatch w/53 – 10+10 (2 min.)

Done.  Lot’s of work today.  Really enjoying the Chi Kung – my energy is noticibly improved.  My weight is down about 12 lbs since my last meet and my strength work is reflecting that although while I haven’t hit any PR’s, I am still within 90% of my best max effort lifts which is promising.  It’s all about getting in shape right now.