Bench - 1 x 170 lbs.  Been feeling that I'm not getting enough volume lately, so after I maxed I went down to 150 and did two sets of two.  

Chin-ups - 2 x Max reps.  10, 8.

Superset:  DB Rows w/ 60 lbs + Band (blue) Pull-aparts. 

4 x 8 Rows, 4 x 12 Pull-aparts. 

Superset:  Behind Back Uni. Cable Shrugs w/ 37.5 + Iso-Hold DB Curls w/ 25 lbs.

4 x 10 Shrugs, 4 x 8 Curls. 

ME lower day

Band pull throughs w/light+mini
15,15,10,10

Notes: Finding the right distance on these.  Felt the lower back pump.

Saxon side bends w/30lb DBs
2x5

Notes: Already did ab work with the Air Force, and was feeling fatigued.  Didn't want to get injured during a deload.

Took a physical fitness test with the Air Force today.

1.5 mile run: 13:10
1 minute sit-ups: 55
1 minute push-ups: 62
Waist Measurement: 36

Notes: The run sucked.  Haven't run in at least a month, just gutted it out.  Had a lot of gas in the tank for push-ups and sit-ups, but wouldn't get any higher a score for doing more than the above, so didn't really try.  Waist measurement is all over the place.  Weighed in at 211 on an empty stomach after the run.

Overall class went pretty well. Most of what I'm doing wrong is different from last class.

However, I'm still lifting my lead foot too high off the ground. It seems like my feet stray the most when I'm concentrating more on my hands. I guess I'll have to drill more C-steps this week to break the habit.

My conditioning is improving. I'm not nearly as drained as I was in weeks past. Even more impressive tonight because push ups got added to the regular class tonight. I saved the arginine and glutamine from today's vitamin regimen until about an hour before class. Can't say for sure that it helped, but it didn't hurt any.