max effort incline bench:
5 @ 135
5 @ 155
5 @ 175
5 @ 185
5 @ 195
4 @ 205
dips:
(3) 10
back/delt superset
bent over row with barbell:
10 @ 70
10 @ 95
10 @ 95
flys:
10 @ 20
10 @ 20
10 @ 25
bradford press: This was almost to much after a lot fo shoulders already on the day and with the cleans from yesterday.
10 @ 105
10 @ 105
9 @ 105
Zottman Curls:
6 @ 25
8 @ 25
------- I was tired and these things are killers
ab circuit:
3 of 20 bicycles
3 of 15 swiss ball crunches
3 of 20 knee raises
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3 comments:
How's the ankle feeling? I forget, how'd you hurt it in the first place?
Good question. Overuse. It was the week I did speed, hills, and practice over four days and that night it just didn't want to work. As I just posted Im off to FL tomorrow so that and NE regionals sets me up nice for two more weeks of ankle exercises and then a slow return right in line with the NJ invite! Which might not be the best idea.
Should have been "overuse?"
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