TD 16

this morning, HD and i split up our session into 4 parts: (1) warm-up for time, (2) main workout for time, (3) max effort reps, and (4) abs.  the workout went as follows:

warm-up for time
rounds of 11-8-5
75lbs hang clean, dips

results
HD: 1min 59sec     DV: 1min 16sec

then we rolled into:

main workout for time
10-9-8-7-6-5-4-3-2-1 reps (55 total)
135lbs bench press, 75lbs underhand row, 40lbs (each hand) dumbbell front squat

here i am performing the first two rounds:

since it was only HD and i, i didn't have a spotter for bench... definitely don't do that if you're new to working out.  my bodyweight is something i can handle for a lot of reps, but obviously the heavier i go, i will be sure to have someone spot me.  what i see wrong here is my footing for my bench, which my friend JB mentioned to me after watching my PR from june 8th... also, i have to keep my back straight for the rows & i needed more depth on my squats.  gotta get better...

results
HD: 21min 6sec     DV: 11min 54sec

max effort reps
superset (sorry no fancy table for just one superset):
shoulder press     13 reps/95lbs,     3 reps/155lbs,     5 reps/135lbs
EZ curl - outside grip  13 reps/80lbs,   12 reps/80lbs,   10 reps/80lbs

abs
weighted sit-up   25 reps/20lbs x 2 sets
while HD was doing sit-ups, i was jumping rope (and vice-versa)

short and sweet.  busy weekend coming up, probably be back at it on monday or tuesday.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness