Tuesday 7.2.13

A1. Weighted Ring Dips @ 20X0, 3-5 reps x 5 sets, 1:30 min

20# x 5, 22.5x5, 25x4, 25x3, 25x4

A2. Weighted Ring Rows @ 20X2, 3-5 tough reps x 5 sets, 1:30 min

Used a 10# vest for all sets and just adjusted my feet to make it harder. I did 3 reps each set that were hard enough where I couldn't hold the 2 sec at the top after that, then would adjust my feet to get 2 more reps. I was nowhere close to being completely flat on these. I feel like these use muscles I never ever use and are really weak! 

B1. Flat Bench DB Press @ 30X0, 8-12 reps x 4 sets, 1:30 min

35's x 12, 40's x 9, 40's x 9, 40's x 8

B2. One Arm KB Row @ 20X2, 6-9/arm x 4 sets, 1:30 min

25x9, 30x7, 30x7, 30x7. The 2 sec at the top is hard for me. Almost feels like a mobility thing too where I'm super tight and it makes it hard to hold. 

C. Seated DB External Rotations @ 6010, 4-6/arm x 3 sets per arm, 30 sec b/t

10#x6, 15#x5, 15#x4 on R, 3 on L