Warmup
Incline Bench (~30 Degree) -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x5x3
I'm still struggling with bar speed. I've also lost control of my right shoulder again, so getting into position is a pain in the ass.
Pull-Ups -
5, 5, 5, 4, 4, 3, 3, 2
Now that my shoulder's out again, I may go back to doing these as super-strict doubles.
Concentration Preacher Curl -
20x8x3
I did these with a dumbbell over a 45-degree bench. It worked out pretty well.
EZ Bar Extensions -
55x8x3
I did the first set very strict and with no music, then added music and got slightly sloppier. Wasn't as hard by the end. Up to 60 next time.
Elliptical -
1 hour at 1 incline and 8-9 intensity. This appears to be my lactate threshold (roughly 135 strides/min and 160bpm).
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