Warm-up - 5 min bike
BWS x10
OHS
bar x8
Squat
135x5
225x5
*405 walkout and knee bend* (felt like I could've gone a lil deeper than I did. actually, I'm sure I could've gone deeper, but I don't know if I'd've come back up without unloading the bar, first.
)
315x2 (saw stars after 2nd rep or might have gone for 3)
325x1.5 (couldn't come up out of the hole for rep #2)
325x1
335x0 (stuck in the hole again)
225x10
225x5
Decline sit-ups (+plate) / Dips (+15lbs) / Towel Pull-ups (+15lbs)
.............8.........................8....................8
.............7.........................7....................7
.............6.........................6....................6
Pull-overs
bar x15 (forgot to do before the supersets, and at the point, my arms were too shot to hold the bar for any more).
Some stretching in the steam room while drinkin' my shake and some electralite (sp? firefox ain't givin' what I want) replacement.
PWO body weight = 208
Karate class, with some throw practice before. Neither I or the guy I was workin' with could nail the throw right. Both blackbelts I sparred with tonight were impressed and very complimentary again, and I was pretty wore out by then. Apparently I've not only knocked the rust off, but actually improved my striking, even while not focusin' on training...
