Wednesday

A.M. Z1 P.M. HUB/VUB/UB Volume
A.M.
Row or Air Dyne @ 50% effort for 30 min

P.M.
A1. Bench Press @ 32X1- 3 reps x 3; rest 10 sec (first set @ 120lbs and increase/set)
A2. Barbell Bent Row @ 30X1- 3 reps x 3; rest 2 min (first set @ 95lbs and add)
B1. DB Seated OH Press @ 22X2- 3-5 reps x 3; rest 10 sec (try 30lbs again)
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min
C1. Single Arm DB Bench Press @ 20X1- 8 reps x 3; rest 10 sec (44lbs first set)
C2. Single Arm DB Row @ 30X1- 8 reps x 3; rest 2 min (45lbs first set)

A.M.
Row or Air Dyne @ 50% effort for 30 min 

Subbed 30 minute street run.  Can definitely feel my legs are getting stronger.

P.M.
A1. Bench Press @ 32X1- 3 reps x 3; rest 10 sec (first set @ 120lbs and increase/set)

115# each set.  Felt challenging.  (Apparently I can magically finally bench press 115# when instructed to bench press 120#) Didn't try to increase because baby weights were being used by others.
A2. Barbell Bent Row @ 30X1- 3 reps x 3; rest 2 min (first set @ 95lbs and add)

95#,105#,115# ( Showed to set up like a deadlift by Tyler)

B1. DB Seated OH Press @ 22X2- 3-5 reps x 3; rest 10 sec (try 30lbs again)

5x30

3x35#, 2x30#

3x35#, 2x30#
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min 

Felt fine

C1. Single Arm DB Bench Press @ 20X1- 8 reps x 3; rest 10 sec (44lbs first set)

Got 2 @ 45# but was too heavy. 8x35# for all three sets.
C2. Single Arm DB Row @ 30X1- 8 reps x 3; rest 2 min (45lbs first set)

8x45# all three sets.  Challenging.