Warm Up: Three minutes on the eliptical/rotator cuff stuff
BB Bench: 70lbsx8/90lbsx8/160lbsx6*
Inc DB Flyes: 15lbsx8/25lbsx8/35lbsx8
Decline Skulls: 35lbsx8/55lbsx8/65lbsx3**
Bench Dips (feet on ball): 10/10/10lbsx10
Rope Pushdowns: 7.5kgx8/12.5kgx8/17.5kgx5***
Ball Crunches: 15x3
Ball Obliques: 10lbsx15x3
Thoughts: This was, at the time, an atrocious workout. I was incredibly disappointed by what I didn't accomplish today.
*Something just wasn't right, mentally, so I stopped. I reached four reps, rested the bar, and then squeezed out another two. Rested the bar at six and said "I can't do this today. I don't want to drop the bar on my chest." To top it off, I have a horrible not in my right lat. It's been driving me nuts and I think that is what is holding my progress back on the bench. It just wasn't comfortable at all today.
**Not impressed with this either. I might have been able to push another two out, but again, the thought "do I really want to crush my skull today?" wandered into my brain.
***Shoulders just gave out, and I couldn't keep my form at all. Five reps might be questionable, it was probably really four.
Overall, just not what I envisioned when I got up this morning. On the plus, I added one more rep to the dips and the flyes were okay.
I am also nearing the end of this eight week routine. In a couple of weeks I may switch to a full body, 5x5 three times a week.
Always tie up your shoes.