"Everything's Ok Alarm"

This morning's workout was like last week's workout of presses and rows but I added slightly more weight:

• First superset was incline bench press and wide grip bentover rows for a total of 5 sets. Warmed up with 110# and 120#, worked with 150#.
  
• Second superset was regular bentover rows and bench press for 2 sets of 10 reps at 125#
  
• Third superset was decline press with dumbbells and dumbbell bentover rows for 1 set of 20 reps at 40#
  

I also finished things off like last week. I did a 5 sets of 6 reps of the following sequence: weighted chinups (35#), dumbbell bench press (55#), front squat (120#), and weighted dips (35#). Afterwards, to try something different, I alternated 4 sets of bench press (140#) using the Smith Machine and max pull-ups. As it turns out, doing bench presses with the Smith Machine slightly harder the bench machine. Because I like to hurt, I went out for a 5 mile loop (Ballston to Custis Trail East to Rosslyn to walk home).

Today was fairly busy. I had lunch with the ol' boss and visited some Berger people. Things are still the same over there. I'm still glad I left.

This evening was rather lazy. I attempted a Javorek dumbbell complex doing 6 reps of the the following movements:

• Biceps curl
• Military press
• High-pull
• Thruster
• Bentover row
• Upright row
• Thruster

The original idea was try to do as many sets in 2 minutes for 4 rounds. I managed only to do 1 set in 2 minutes for four rounds. Next time, I'll try to use a lighter weight to get through the complex. Just because I felt like a meathead, I did some needless curls.