04/12/08
BW 76kg / 176lbs
DROM
-Rotor Cuff work
-Calf work
-Calf and Hip Stretch
-3 Rounds of:
10 Back Ext Russian Twists, 10kg
10 Leg Raises
60 sec Plank
-Long Stretch
Recovery session proceeded with a long walk on the ocean.

03/12/08
BW 76.4kg / 167lbs
-Row 500m = 1:43.7@30
DROM
-Back Squats: 110 x5x3
-Shoulder Press: 44.5 x5x2 / 44.5 x4
-Deadlifts: 130 x5 / 132.5 x5x2
-3 Rounds of:
10 Overhead Sit-ups, 20lbs DBs
60 sec plank
Some sketchy reps on the back squats. A couple my kneels were pushing too far in front of my feet but I keep on managing to notice the form break down and correct myself on the next rep or set. I'm staying at 110 for one more session. Feeling a bit beat down and looking forward to 2 days off.
Shoulder press sucked and I missed the last rep. Deadlifts were solid; stop and go.