My BodyBlog

Felt great to get back on this program again!  I am a lot more confident this time around since I have improved my form significantly and I have a lot of practice under my belt compared to last time I started.  Starting at 235 on the progression table so my required lifts were 185×6, 195×5, 195×5, 204×4 and 204×4.  The last set I had to give a little extra effort but all other sets were average effort.  In fact, I was able to focus on exploding out of the bottom of the reps and adding a little speed, while keeping good form.

After benching I did a little rotator cuff work, then I spent some time on working biceps using mostly low weight and high reps…at the end I had extreme tightness - I could actually see my biceps pumped up with blood and the vascularity in my forearms and arms overall I think is the most I have ever seen….wow!

I had planned to do treadmill sprints for cardio, but my legs were still sore from my leg workout two days earlier, so I just did 10 minutes of moderate walking and 10 minutes on the bike.  I also walked outdoors for half an hour earlier in the day.  Post workout I had a protein shake, a couple of big spoonfuls of cottage cheese and a few almonds.

This entry was posted on Saturday, January 3rd, 2009 at 1:30 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.