Today (yesterday) was the first day of the skinny bastard program I mentioned earlier. It is made to build muscle and explosiveness with a combination of speed and power drills and exercises.
flat bench: I'm supposed to work up to maxing out at 3-5 reps, which I kind of did. There is definitly something awesome about lifting so much weight, especially since the 1st set was easy.
(1) 4 @ 185
(1) 5 @ 205
(1) 4 @ 205
(1) 5 @ 205
I supersetted the next two exercises.
supported chest rows: rear delt flys:
(3) 10 @ 45 (3) 10 @ 25
standing incline zottman curls: curl a dumbbell and then rotate your wrist so it's facing down and slowly lower it down to starting position
(3) 8 @ 25
abs: did all three exercises in a 3 set circuit with no rest.
(3) 10 knee to chest into 10 bicycle crunches
(3) 10 straight legged raises making sure to curl my shoulders into it
(3) 10 swiss ball crunches
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