Bench transition day,9-28-03

[jack]

I'm moving my ME bench day back to Sunday and my ME squats to Friday and since I benched heavy on Thursday,I just used today as a transition from heavy to speed days. I'm hoping I can get up with Joe on a couple of Sundays and get me a spotter.

Close grip bench***(3 rep max)--warmups,1x3x185,195,205,215,225,235,245; 1x2x255;

Flat DB extensions--3x10x60 + minibands; 2x10x60 ;

Tri pushdowns--1x10x80,90,100,110;

Seated cable rows--1x12x130; 1x10x150,170,190,210;

BB shrugs(front)--1x12x185; 1x10x225,275,275*(* straps);

BB front raise--1x10x45,50,55,60;

Cuff work--1x115x10(front,side and rear delts).

Tuesday starts me back on extra shoulder and back work,not a full fledged workout but somewhere around 2 exercises each and maybe some prehab work. My tri's are already sore .

[Pam]

Ok Jack, your cuff work...you did 115 reps? No wonder you're so darn strong.

Nice workout, I see you used the straps. Yes I know they were for shrugs so it was acceptable. And that last comment...my tri's are already sore....you're just trying to show off. I cant believe I feel nothing. It wasnt that whimpy of a workout for me to feel nothing after being off for so long.

Are you going to use your shirt if you workout with Joe?

[jack]

Oops,the 115 should be 15. If I could do 115,I might be strong . Thanks for your approval on the straps ,I've got some nice red marks on my wrists thanks to them.

I wasn't trying to show off but I was just letting you know the feeling you missed . i really think you could bump your weight on your tri work.

The shirt will come out if I can get up Joe for the Sunday workouts. I haven't used it since the end of April-first of May and I'm anxious to try it again.