95kg, 30 min.
Ab wheel: 12 x 4
2" bar standing press: 15 x 4 @ 52kg
2" bar bent row: 20 x 4 @ 52kg
Standing db curl: 12, 10, 9, 8 @ 21kg, 21kg, 21kg, 25kg
Pushup: 30, 30
+ + +
[Monday, 2011.7.18]
By the way, as an aside, incidentally, and for what it's worth, for at least a week now I have been doing a morning routine of at least one set of: at least 55 Hindu squats, at least 25 Hindu pushups, at least half a minute of flail-spinning for both hands in both directions. Legs, chest, arms, and core. Maybe ten minutes. Lovely. For now I will hold off on including neck bridges, since I already train my neck separately.
+ + +
Monday, 2011.7.18
Grip crush training
95kg, 15 min.
Heavy red (no bands): 6 closes
Heavy 150: 6 closes
CoC #1.5: 6 closes
CoC #2: 6 reps (no closes)
CoC# 1.5: 6 closes r.h., 6 reps (4 closes) l.h.
Heavy 150: 6 closes
Not a terribly impressive showing, but I'm cutting myself some slack because a) I trained the flail longer than usual this morning and b) I packed and moved a lot of books and furniture tonight just a couple hours before training. Live to close another day!
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