11/16

bulgarians: 85 x 3, 90 x 3, 95 x 8

uni sldl's: 65, 3 x 7
ss w/
rev crunches: +10....14, 12, 12

js rows: 115, 4 x 5
ss w/
half kneeling pallof press iso: miniband, 2 x 17 sec.

pallof iso's are brutal.

http://s219.photobucket.com/albums/c...t=MOV00423.flv

11/18

bench: 140 x 3, 150 x 3, 155 x 6
chin up iso: 5 x 8 sec.

3 board: 165, 2 x 5
chins: bw, 1 x 14

1 leg db rows: 25, 2 x 9
neutral rollouts: 11, 10


fun day.

Are the exercises that have no space superset? I assume thats what it means.

Your workouts are always interesting.

IW

yeah...you figured it out :) i try to superset everything....gets the heart going...and beats any type of cardio....except for sled dragging.

If I ever do superset things its only with accessory stuff. I dont't want to be winded for my big lifts.

IW

How much do you weigh ?

was 138 this morning....still waiting for that pizza i ate last night to come out though :)

if it's in between sets of the big lift for the day it's something low intensity...like chin up iso's...they don't take much out of you....it's a good low trap exercise...and helps keep your scaps locked in place during bench. alot of times on upper body days i'll do all my lower body mobility in between sets just to maintain it. and sometimes i'll do activation between sets...wall slides and scap pushups...or gray cook hip lifts or band side steps. or explosive stuff like box jumps or lateral jumps in between sets of squats or deadlifts.

You're not the first person I've heard that said doing the opposite movement in between sets of whatever lift helps. Sounds interesting and possibly a good way to cut some time out of a workout.

IW

and shorter workouts are alot more fun. :)