1/10/2012 and 1/11/2012

10th
Warm Up/Stretch

I took an accessory day here to work on getting my shoulder and arm feeling better.

Pullups
50

Shoulder Raises
3x10

Rear Shoulder Raises
3x10

Machine Preacher Curl
3x10

Machine Triceps Extension
3x20

11th
Warm Up/Stretch

Good Mornings from the 4th pin at Energy (a few inches higher than waist level)
Bar x 8
135x5
185x5
225x5
275x3
315x1

(Last set was pretty heavy, but next week I intend on going for a max with more volume above 90%. I do not have extensive experience with this lift, so I went for a conservative lift today.)

Back Extensions with 45# Plate
5x10

Chest Supported Row
2 warm up sets of 10
4x10 with 3 plates

Stiff Leg Deadlift
5x10