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why?

March 27, 2013 (Morning)

Exercise Type: Run

Comments:
3x(5x200): 32-28. But we always started out too quick and finished too slow. so it averaged out to be what it would have been but there wasnt as much of a progression. still tough though. i got so distracted by the baseball practice. I'd start watching baseball halfway thru an interval and then a few seconds later i look up and my group is way ahead of me and im like oh shit.






4x10 with 80lbs on the Tbar, then a 4 drop NOS set. I think I did the reps a little quick in the middle sets and forgot about the MMC, and didnt pull with my back enough so it became more arms than necessary. but in any case this was by far easier than last week so I'll progress to 90lbs next week.
Dips- started with 10reps with 25lbs strapped on like last week but that felt easy as shit. so then went to 30lbs x10, still easy. went to 35lbs, felt decent so stayed there for 3 more sets of 10 if i remember correctly. then did a set of like 15 with just body weight. this is a significant progression from last week and im real happy about that. next week ill start off by strapping a 45lb plate on. moving into the big leagues there. go for a minimum of 3x8-10. slow the reps down a bit more.
Lat pulldowns, achieved 4x10 w/ 120lbs and a 4 drop NOS set. extremely fatigued grip and all. next week will be 3x8 with 130lbs and a 4 drop NOS.
tricep extensions - 4x10 with 32.5lbs, 60s rest first set, 90s rest the others, 4 drop NOS. go for about 3x10+NOS with 37.5 next week.
Bent rows- this exercise was hell. I'm not sure if its worth doing this one so late into the workout anymore. shitty form and all, can't really even target the upper back that well because the arms are just absolutely decimated by this point. i'll probably come up with somethign else. did 4x10 w/ 110lbs superset with single arm tricep extensions w/ 12.5s on the cable. I'll do two arms simultaneously next week, perhaps with reverse dumbbell flyes or one arm rows.