12/08 Monday

started with rear elevated one legged squats.  Hip was sore so i just used 15 lb dbs.  Funny, but after I did this, my hip felt a lot better.

https://www.youtube.com/watch?v=MyDlopI_IXg

Next was bench press.  My all time max is 215 but that has been a while.  got 185 and missed 190.  Videos a little out of order. felt pretty good.

https://www.youtube.com/watch?v=rMGLG5wqO4I

Next were weighted pull-up's.  Cut off the top of the pu, but they were all legit.

https://www.youtube.com/watch?v=QY2DHbOOUu0

Max strict pullups was 9.  Not great, not bad.  All were legit.

https://www.youtube.com/watch?v=CBw8rEvu0II

Followed this with max pairs of CTBs in 6 minutes. I got 18 pairs, but I think on one pair I missed the bar with my chest.  I was plenty high but I didn't touch, so I have to say I got 17 pairs.  If I had to do it again I would try for four sets per minute instead of three.  I was getting tired toward the end but maybe should have gone every 15 seconds.

On the AD, I couldn't believe how fast I started.  I had never gotten more than 12 cals/min and I got 15 in the first minute, followed by 13 and 12 for a total of 40.  That is 4 more than my previous max.