Warm up:
Circuit x 3:
8 x 10LB DB windmill
8 x 10LB DB External Rotations
4 (each side) 25LB DB Halo
Workout:
Hanging out on the gym rings
3-3-2
Hanging L-sit into full inverted position, pull up (still inverted), pike down to hanging L-sit
That's tiring!
3 sets of ring dips: 4, 6, 8 --It really took me three sets to get into the flow of it.
By this point in the workout, I was feeling pretty strong. So I decided to let's go after it...let's get that elusive personal best. 100LB DB Bench Press.
...but first...
BB Push Press: 3x45LBS, 8x95LBS, 3x115LBS, 3x135LBS, 2x155LBS[PB].
I didn't realize it at the time, but 155LBS is a personal best. I also didn't realize it at the time, but I don't do these very much (gotta change that).
On the DB bench press: 5 x 65LBS, 3x90LBS, 2x100LBS [PB]
I am MOST proud of this PB, more than any other. The first recorded PB on this lift was on 1/13/2010 and the weight was 40LBS. It goes to show what a little hard work and persistence can accomplish. I remember dropping a BB across my chest with 100LBS on it in high school, I remember barely being able to do this lift with 20LB DB's. More importantly, I look forward to setting my sights on the top of the rack: 125LBS!
I took a lot of rest in order to get the DB BP PB, so I was a little short on time at this point....
30LBS x 1-10 Single arm Swings.
50 Double unders
50LBS x 1-10 Single arm Swings.
50 Double unders
I guess I was in a zone today (truth be told, I as well rested...), the double unders seemed easier than usual.
Seated Russian Twists: 15x45LBS,15x45LBS,15x45LBS
Knee-ups: 10x25LBS, 8x45LBS, 8x45LBS
Stretched and called it a day
5805/10,000
OSU!
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