L-sit - 10 second hold
Serratus Crunch w/ 12 pound DB in each hand (see here if confused: http://www.t-nation.com/free_online_...erratus_crunch
8 supersets left my abs pumped, I love this superset.
Later that evening....
Forward drag, lunge hold each leg
Backward drag, squat hold
Repeat 6 more times for 7 total sets
3 superset of the curl and press
Friday - 84 days
230x5, 3 sets
200x5, 3 sets
120x5, 3 sets
Band Curl, Ring Dips
So the high tire rows during Thursday's lunch workout aggravated something in my left rear delt, which got further aggravated during today's maltese cross progression.
Just a reminder that;
1) I should deload next week
2) Upright row type exercises suck and are hard on your shoulder.
Next week's deload, probably will be reduced ring work and decreased poundages and on my regular barbell lifts thus effectively decreasing volume and intensity slightly. And I will increase tire work which isn't very traumatic on the body. Frequency will remain as is.