Strength workout details

[Photos: recent sunset. We were hoping for the submarines to be racing in the lake, but they weren't racing that night - maybe next time...]

This past Thursday workout was a little different from the previous 20 weeks: I've backed off going to single rep sets on the bench. Last week it was 245 and 250 for the finial two sets, this week it was a second and third set at 225. So, instead of a single rep at each weight last week, this week it was 3 reps each.

From what I've read, even though I've not had any problems yet, doing single rep sets weekly creates a lot of stress and can often lead to some overuse injuries. So instead, I stayed at 225 as my 'work' weight and did three sets there (4, 3, and 3 reps). I think I will don the 1 rep sets every 3 or 4 weeks from here on out.

The rest of the workout was much like the one the week before:
- Bench: 20-bar, 6-135, 8-185, 8-205, 4-225, 3-225, 3-225 with 90 seconds rest between sets
- Close Grip Decline: 20-135, 12-155 -- 60 seconds rest
- Incline dumbbells: 18-35, 9-45
- Dips: 9, 9, 9
- Triceps rope: 15-60, 10-70, 5-80 -- 30 seconds rest
- Wide bar Triceps push down: 18-60, 10-70, 5-80
- Triceps kick backs: 20/20-25

Friday's workout was missed and not picked up on Saturday; and so was the 3 mile run with my wife. :-(