dt4

New music (dt4) available at mjladd.com/music. 30 min of ambient/experimental electronic music.

June 8, 2009 | Filed Under music | Comments Off 

pre-mb

Got back after a weekend trip and instead of finishing up the last week of the general physical preparedness phase, I’m starting to get ready for the muscle building phase. We leave for vacation in three weeks, and I want to work on endurance and energy workouts.

I hit the gym much later in the day and it was full of guys doing nothing but arm workouts so I did a mixed workout instead of the planned upper body work.

dumbbell bench: 50×8, 65×8, 75×8
squat: 135×6, 165×5, 195×5, 225×5, 275×3, 295×3-225×5, 135×10 (strip set)
medicine ball rotation: 16 reps (two sets)
medicine ball situps: 16 reps (two sets)
cuff extension: 3×8, 4×8, 4×8
cuff pull: 4×8, 5×8, 5×8
cuff hip: 2×8, 3×8, 3×8

June 8, 2009 | Filed Under lifting | Comments Off