“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 8, 2013

cube.w2.bench.reps

warm-up:
  • roll/mash upper back
  • stretch internal rotators
  • 2 sets:
    • band biceps x15
    • band pecs x15
    • pushups x15
    • band pressdowns x15
    • band pull aparts x15
main:
  • bench 45kgx5, 55kgx4, 67.5kgx3
  • 2 board press 77.5kgx20
  • inclined db press 22.5kgx20x2
  • close grip bench 62.5kgx12x3
  • thick band fly 3x15
  • tricep pressdown 16kgx100
  • press 30kgx12, 25kgx12x2

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