DE bench,7-20-03

[jack]

I borrowed some heavy metal cd's from my neighbor to rock the garage. Metallica and Black Sabbath were jamming it out. It's not bad but it's just a little to much on the dark side for me. I believe I'll just stick with AC/DC,that's about as wild as I can go .

Speed flat bench(minibands and 3 wide grips)--9x3x115;

Close grip bench press--1x5x155,165,175; 1x3x195,215,225,225;

Tate press--5x10x55;

Seated DB cleans--3x10x30;

Chest assisted row--1x8x155,165,175,185,185,185;

Rear delt raise(standing,bent over)--3x10x30;

Cuff work--3x15x10(shoulder horn),1x15x10(thumbs up side raise).

[Pam]

Metallica and Black Sabbath, I have a headache just thinking about listening to them

I noticed on your close grips you used low reps. Do you usually do that? I was thinking of changing things around on my workouts and go for higher reps, the 12-15 rep range on my speed days and lower, 3-8 range, on my max effort days. I was just thinking it might help balance things out more. Right now I think I pretty much do the same thing on both DE and ME days.

I bet you could really hit those chest assisted rows with the Chest assisted Row maching on the EF site.

Were you bent over 90 degrees on the rear delt raise? 30 lbs is pretty impressive. Nice workout...glad one of us got one in.

[jack]

Pam,I was probably about 45 deg. on the rear delts and I would love that chest row machine. I don't think we get a real good ROM using an incline bench for these.

Why did I use low reps for the close grips.........I don't really know,it just felt like the thing to do. Actually I like to do a pressing motion for triceps with some heavier weight after the speed work and then follow that with some higher rep tri isolation exercise. Sometimes I just do what I feel like doing for no rhyme or reason. You can do this as you get older and get away with it .

[Pam]

Well now Jack, see thats where being a woman comes in handy. We can do that no matter what age we are and get away with it. ;D

And yes it is fair...dont forget...we give birth.

Keep in mind, if you get a chest assisted row maching you have to move to Minnesota. Its in the contract.

[jack]

I'm getting one,I just don't know when. I'll just have myself shipped with the machine and you can decide which one you want to keep .

[Pam]

You're making me choose?? Chest assisted row or you...ok I could say something totally inappropriate but I wont. You'll have my decision in the morning.

Do you need my address?