**January 25, 2010**
BW = 192

*IF 16 hours*

**1. Warmup**
KB swings - 55# - 2H x 10, 1H x 10L/R, H2H x 10

Defranco Simple 6

scap pushups - 10

neutral grip pullups - slow - 3

KB snatch + windmill - 35# - 3L/R

**2. Strength**
Bench press - Contrast Method - 45 x 8, 95 x 5, 135 x 3, 175 x 5, 205 x 1, 185 x 4, 215 x 1, 195 x 3, 225 x 1

1-arm DB row - 30 x 8L/R, 45 x 5L/R, 60 x 3L/R, 90 x 1L/R, 90 x 6L/R, 100 x 6L/R, 110 x 6L/R, 115 x 5L/R, 115 x 6L/R, 115 x 6L/R

(superset with full rest - 2 minutes)

decline DB press - 3101 tempo - 50 x 8, 50 x 8, 50 x 10

inverted row - 5, 6, 6

(superset with full rest - 0:45)

DB farmers walk - 120 x 60 feet, 120 x 40 feet, 95 x 40 feet

(full rest - 2 minutes)

**Notes:**
http://www.tmuscle.com/free_online_a...digit_body_fat
-Week 1, day 1 of the above program

-Bench - took this conservatively as I wasn't sure how I'd do, the 1's felt pretty easy, so next week I'll up it by 5#'s

-1-arm row - I knew I should have started higher, I usually do Kroc Rows with 80 for 20+ reps

-decline DB - Neh the decline they have here was really odd, very hard to get the weights up and feet in, 50 was the most I was willing to go, I guess I could have gotten someone to hand be the DB's

-Farmers walk - Supposed to be 4 sets but the 3rd set was somewhat of a maze to get around people in the way, I just left in frustration by the time it was time for my 4th set.