21/01/11

Max Effort Upper body

Time in: 8:30 Time out: 9:15

5 min stair master + shoulder mobility

Military Press
Bar * 5, 5
30kg * 5
40 * 5
50 * 5
60 * 5
70 * 5

Flat Bench
60 * 5
80 * 5
95 * 5
107.5 * 5

T-bar row
20 * 8
40 * 8
50 * 8
60 * 8
40 * 15

Pull ups
BW * 10, 8, 8

Tricep extension machine
Full stack * 12, 12, 12, 12 (no idea how much the full stack is)

Worked out at tampines ssc gym today, which I don't really like cos of the lack of plates plus the crowd, even though I was there considerably early. Military press and bench intensities are based on the 531 cycle; this being the first week of the first cycle, the weights are pretty light and everything was easy. Pull up reps were all done from a paused dead hang (around 3 secs), since the intention was to stretch the lats and back out from the T-bar rows. Tricep extension machine was used because someone else was using the benches so I couldn't do close grips or the like. Really had no idea how much the full stack of this machine was, but it wasn't very much.