January 28, 2014

Daily score: 8

Workout:


A. Eccentric only pull ups @31J2; 7-9x5; rest 2min (unloaded)

7, 7, 7 (rep 6 starting to look ugly), 7 (very ugly), 5 (so ugly I called it good)

B. Seated single arm neutral grip DB shoulder press @31x3; 10-12x5;
rest 1 min bw arms (increase weight from last week)

25# x 10 for all 5 sets

C1. Bench press; 10-12x5; rest 1 min

65# x 12
65# x 12
65# x 12
65# x 11
65# x 9

C2. Bent over single arm DB rows; 10-12x5; rest 2 min

20# x 12
25# x 12
30# x12
30# x 12
30# x 10

D. FLR on rings; accumulate 3 min for time


1min, 40, 40, 40 seconds (rest 30 sec in between)


Pull-ups:  the slow descent became faster by the 3rd set, 6th rep.  After that the 2 second hold at the top also got sloppy.  I love these though.  I can feel them making me stronger.  Single arm press were tough with more weight.  The last couple reps were shaky.  Bench press was good.  Still weak in the right anterior shoulder.  Rows were better with more weight.  I'm trying to be careful not to use my whole body to lift the DB when it gets heavy.  FLR was harder than I expected!  Love it though.