Week 3, Day 1 - Speed Bench

I finally got to workout at my new gym!! Now it was still under renovation, but my buddy said I can workout there anytime I wish. He even gave me the password to the alarm! Looks like it won;t cost me as much as I though. And let me tell you, the equipment is top notch! I could not believe all the toys they had there for me to play with..i was trying out everything I could!! I was like a fat kid in a candy store.

So my workout went a little something like this:

Push ups
1 x 20
Deadlifts
1 x 12 @ 135 lbs
1 x 10 @ 275 lbs

Speed Bench + Chains
8 x 3 @ 165 lbs + 50 lbs of chains
-a little too heavy, but the chains never fully came off the ground

Standing Miltary Press
3 x 3 @ 165 lbs
-wow where did my strength go? thought i could get 5 for sure.

Speed Decline DB Ext.
3 x 10 @ 40 lbs
-easier than last week

Wide Grip Lat pull downs
3 x 10 @ #12
-dammit i forgot to ask how much these plates weight. Kind of difficult, could have done a little more though

1-Leg Lying Crunch
2 x 12 (per side)
-nothing really to do abs there...need to tell him about that. I may have to use some of their more eccentric toys for core work

Back Neck Bridge
3 x 10

Front Neck Bridge
3 x 10

All in all a good solid workout. My tri's feel a little tired. I am sure they will be twitching tomorrow.