05/01/09
BW 78kg / 172lbs (PM)
-Row 500m = 1:41.7@29
damn, just about a PR
DROM
-Back Squats: 110 x5x3
That's more like it. Heavy but manageable, just need to keep those knees out, chest up and watch the grip width. Going to try 112.5 x5x3 next.
-Shoulder Press: 44 x5 / 44.5 x5 / 45 x5
These were solid, first set fly up. Going for 45 x5x3.
-Deadhang Pull-ups: 10/8/5
-Ab Roller: Kneeling x15x3
-Stretch
Ahh, awesome session. Flew out of the gate with the 500m row nearly hitting a PR, squatted what I felt I should be squatting with little trouble, presses were easy, pull-ups were where they should be, finished with some good ab work and a solid stretch. Great way to start the New Year and on the first day of school.