9/3/08

Heavy Metal:

Warmup, building to:

Deadlift: 3 reps for 5 sets

Shoulder Press: 3 reps for 5 sets.

-This is a good time to do some Ab rockin. Two of my favorites are:

-Lie down on decline ab bench. Hold 10 or 25# plate against chest. Contract ab muscles until your shoulder lift off of the bench. Hold this position while press the plate straight up off of your chest.

-Not sure what to call this one: Using a standing cable tower, put a light-medium weight on the stack. Set the handle at chest height. Grab the handle with two hands, facing on a line perpendicular to the stack (as if you were doing a cable-fly). Hold the handle in front of you at arms length, you should be using your ab muscles to fight the rotational force of the weight stack. Keep contracting your abs, and move the handle in tight to your chest, then push it back out again. It should be significantly more difficult to hold yourself facing forward when the handle is pushed out from your chest. I will try and get a video of this, it is a great gut buster.

My Effort: 265# x sets deadlift, 85# x 3 sets, 90# x 2 sets for shoulder press.