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The Professor · 03-08-2010, 08:15 AM

Must have been a slow weekend in training land.

International Bench Monday.

warmups (bike, stretch, roller, tris)

flat bench pyramid: 135 x 8, 155 x 6, 185 x 4, 205 x 3, 225 x 1 PR

peck deck: 2 or 3 x 10 @ whatever it was (160 or 175 on the stack).

superset w/ 1-arm DB inclines and 20# medicine ball slams: 45 x 8, 30 slams; 55 x 5, 20 slams; 55 x 8, 20 slams

1-arm DB rows on a stability ball: 5 x 5 @ 65 (I should be doing 75 or more for these -- I do normal reps at 125)

assisted dips: my fat ass needs assistance, dammit!

3 sets of 10.

pull-ups: 1 set unassisted natural, a few sets assisted with a wide grip and with an underhand grip

I think that's it. I may be missing something. I'm not losing much weight, but I think I'm slimming down a little and speeding up a bit, which is a good thing, I guess.

03-08-2010, 08:15 AM	#3702
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Must have been a slow weekend in training land. International Bench Monday. warmups (bike, stretch, roller, tris) flat bench pyramid: 135 x 8, 155 x 6, 185 x 4, 205 x 3, 225 x 1 PR peck deck: 2 or 3 x 10 @ whatever it was (160 or 175 on the stack). *superset* w/ 1-arm DB inclines and 20# medicine ball slams: 45 x 8, 30 slams; 55 x 5, 20 slams; 55 x 8, 20 slams 1-arm DB rows on a stability ball: 5 x 5 @ 65 (I should be doing 75 or more for these -- I do normal reps at 125) assisted dips: my fat ass needs assistance, dammit! 3 sets of 10. pull-ups: 1 set unassisted natural, a few sets assisted with a wide grip and with an underhand grip I think that's it. I may be missing something. I'm not losing much weight, but I think I'm slimming down a little and speeding up a bit, which is a good thing, I guess. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!