“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 22, 2013

cube.w4.bench.heavy

warm-up:
  • stretch shoulder internal + external rotation
  • 2 sets:
    • med band pressdowns x15
    • med band fly x15
    • med band curl x15
main:

  • bench 20kgx5, 60kgx5, 70kgx5, 80kgx4, 90kgx3
  • 2 board press 107.5kgx2, 110kgx2, 112.5kgx2, 115kgx2, 120kgx2
    • all sets felt good and tight
  • bench 70kgx15x2
  • cat back rows max+5kgx12x3
  • med band pressdowns 25x4
  • db shrugs 40kgx15, 45kgx15x2
  • press 40kgx12x3
note:
  • flu and sore throat today. felt like shit. managed to hit reps though
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