On Thursday, I did my final workout in Traverse City. Nancy was right when she told me it's like a whole different state up North. I felt like I was right next to the great outdoors the whole time. It was fantastic.
I returned to The Sweat Shop, a pretty decent facility, though not as good as we have in Ann Arbor and environs. It's interesting how your best workout facilities tend to be in large metropolitan areas. I did one of our standard hypertrophy workout for this phase but threw in some chest and shoulder presses just to make sure those areas did not go completely to pot.
I did everything with 45 seconds rest between sets and at 60–70% of 1RM.
Here's the workout:
- Bench (70% 1RM): 135/8X4
- Front Press (70% 1RM): 40/8X4
- Pull-down behind neck (70% 1RM): 110/8X4
- Standing Dumbbell bent lateral (60%): 15/10X4
- Back extension: 12X4
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