Weights: Sunday 6/10/7

Last day of my first month! I got my new workouts for next month and they look great. I missed 2 workouts out of 16 and in the last couple weeks have been adding cardio and speed to my week. I felt pretty strong for this last workout even though I was kind of dreading it after our 5 hour practice yesterday.

A1 weighted pull-ups: I decided to try underhand cause that's what I see everyone at Excel doing. They are a little easier in that you get to use you bicep for that last oomph.
7 @ 10 underhand
7 @ 10 overhand
7 @ 10 underhand

A2 one armed DB press push: my most dreaded exercise
8 @ 70
8 @ 70
7 @ 70

B1 seated row pronated grip:
(3) 8 @ 130

B2 incline DB bench:
(3) 8 @ 70

C1 supine DB trap raises:
(3) 12 @ 10

C2 reverse crunch: I know it is supposed to be harder with lesser weight cause you have to stablilize yourself, but doing it with the 25 (much more weight than I have ever used) really let me concentrate on my abs and form.
(3) 15 @ 25

D1 pallof press:
(3) 10 @ 70

this week-
M: lower body
T: off
W: am tempo runs/pm upper body
T: lower body, track
F: off
S: practice/upper body
S: practice

results: over the past month my pull ups went from barely 8 unweighted to 7 with 10 pounds; my push press from 35 to 70; my incline from 40 to 70; and row from 110 to 130. Pretty awesome.