1/12/09

inside out warmup

super set one:

-incline db press - 33 x 15, 38 x 14, 43 x 12, 48 x 9
-weighted pushups - 10 pounds - 20, 17, 15

superset two:

-chinups w/ 20 pounds - 3 x 7
-pressups - 10's, 3 x 20

superset three:

-anti rotation barbell - 20 pound bar plus 15 - 2 x 10
-l-lateral raise - 5's, 2 x 10

couple sets of double leg lowering on the roller...with some static holds when my low back started coming up off of it.

and some wall slides thrown in here and there, and some side lying abductions...from cressey's cracking the rotator cuff conundrum.

pretty fun workout...didn't know how well the pullups would go since i haven't done any weighted ones for quite awhile.

and i lied...next week is deload.

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