22 Sep 12
AM:
Ran a 5 km with one of the guys in our program. It was the first time he had run that far without stopping and did it in under 30 min, which I thought was great for him. It was a great morning for running.
PM:
Upper Repetition Day
Bench Press
4 x 12 @ 135#
Kept the rest periods pretty short. Definitely felt the burn.
a) Behind the head Pulldowns
3 x 10 @ 100#
b) Cable Shoulder Press
3 x 10 @ 35# ea
BB High Pulls
3 x 10 @ 45#
a) DB Shrugs
3 x 10 @ 60# ea
b) DB Curls
3 x 8 ea @ 30# ea
If this is what I have to do to get bigger and stronger, than I guess this is what I'll do. I usually don't go for bodybuilder type workouts, but whatever works.
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