Well, back from my workout, and it was pretty darn good. Was mentally ready, and felt physically also. On a scale of 1-10, probably in high 8's to low 9's. I did run out of gas towards the end, got it in in an hour though, about 10 minutes longer with abs. I was pretty strong today for 2 weeks out. I had an odd day on the flat bench. I can do 100 lb. dumbbells by myself, getting started is hard and I lose a couple reps getting started, but I can do them by myself. 110's on the other hand I cannot start by myself, and I had to wait on my wife to get there to help start me and spot me. When she isn't there I don't attempt them, I really don't trust anyone else. I have nursed a sore left shoulder for quite some time, and she knows about it. So I don't take any chances with anyone else I don't trust. So the point is I did 2 sets with 100's that wore me out before she got there and I was able to do the 110's, still got 3 though. Getting started is so tough.

Chest

Flat dumbbell benches
(warmup).....35x12,50x10,65x5
Sets....85x7,95x4,100x2,100x2,110x3,95x5(kind of went over on sets, but "felt" it!)

Incline dumbbell bench
Sets....70x6,80x4,80x4

Decline benches
Sets....225x4,225x4,225x4

Seated chest press
Sets....290x3

Flat dumbbell flies
Sets...50x9


Back

Wide grip chins
Sets....12, 15x10,15x8

Bent over rows(did these on the smith this morning for a switch, got a good straight full range of motion. Count plates only)
Sets....140x12,150x10

Single arm dumbbell rows
Sets....70x10,85x8

Underhand close grip pulldowns
Sets....100x10,100x10

Shoulder width chins(with and without assist)
Sets....30x10,6

Hypers
Sets....25x10,35x10


Abs

Upper pulley cable crunches
Sets....110x25(side to side, 25 each side), 160x15,165x12,165x8

Lying leg raises(15 lb. dumbbell between feet)
sets...8,6

Looking for my PWO drink! It was good, and I made the same additions as last time per OS. Nice recovery, feel pretty good now. Good sign that the PWO shake is satisfactory. Holding strength as I am, I can't be losing muscle I don't believe. 1 down, 5 more workouts to go before depletion. I am excited, got that final week off work to prepare all out also!

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