Tuesday: 5/21/13, Strength

1.) Sleep:
- Wake: 5:30am (6 hours)
- Bed: 10:30pm

2.) Quiet/Personal time:
- did not get done.

3.) Work/Volunteer:
- Work: 6:30am-3:30pm (9 hours)

4.) Nutrition:
- Hydration: 1/2 gallon (not enough)
- Protein: >200
- Supp: fiber, fish oil, vit d, cmz
- Weight: 208#

5.) Training:
Warm up:
1) handcuffs
2) band pull aparts and shoulder dislocates
3) pumps

Strength:
1) Meadows rows:
- 4 x warm up sets
- 3 x 8 x 65

2) 1 arm barbell rows
- 3 x 8 x 65

3) Stretchers:
- 1 x 12 x 80, 120 as warm up sets
- 1 x 12 x 140 top work set
- 1 x 12 x 120 back off set

4) Partial pull downs:
- 3 x warm up sets working to a top set of 10
-1 x 10 x 200 top set

5) Deadhang hold on pull-up bar:
- 2 x 60 sec (used straps, grip was shot, objective of this was stretching, not grip work)

6) Batwing hold:
(seated using tricep extension rope)
- 3 x 30 sec
- 1 x 60 sec
- 1 x 120 sec (tough)

7) Hammer curls:
(pause at top w/ fat grips, very little rest)
2 x 10 x 20
2 x 10 x 25 (really tough)

8) Poundstone curls:
- 100 reps in as few sets as possible
(4 sets, forearms on fire)

9) Mobility:
- shoulders
- hips

Notes:
Upper body obliteration. The batwing holds for 2 minutes were really tough and the poundstone curls are a fun challenge but hurt pretty bad.