10/19/08

foam/mob/ohsquats/frontplatesquats

rdls - 95, 3 x 8

superset 1:

A1: pistols on box - 4 x 6
A2: pullups - 10........9, 8, 8

superset 2:

B1: couch ghr's - 5, 3 x 10
B2: rear flyes w/depress and retraction - 5's, 2 x 10

superset 3:

C1: Loaded planks - 5 pounds, 3 x 45 sec.
C2: dead bugs - 2 x 15


plus 2 x 10 on captains of crush gripper number 1


video of the couch ghr's:

http://s219.photobucket.com/albums/c...t=MOV00160.flv


pistols were easier than last time...had some good speed going. i'm loving these things. loaded planks fucking own. mmmmm.

i think i got more reps with 10 pounds on pullups than i did last week with 7.5 pounds. weird.

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