“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt

Wednesday, May 1, 2013

cube.w1.bench.heavy

warm-up:
  • foam roll upper back
  • internal rotator stretch
  • 2 sets:
    • band biceps x15
    • band pecs x15
  • 3 sets:
    • pushups x15
    • band pressdowns x15
    • band pull-aparts x15
main:
  • 2-board press 20kgx10, 55kgx5, 67.5kgx4, 77.5kgx3, 87.5kgx2, 92.5kgx2, 100kgx2, 105kgx2, 110kgx2
  • bench 65kgx15x2
  • lat pulldown 14x12, 15x12, 16x12
    • not sure what the actual weight is but 14 is about bodyweight
  • band pressdowns 4x25
    • triceps died here
  • db shrugs 42.5kgx15x3
  • press 20kgx12, 30kgx12, 40kgx12x2
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