6.9.12

javelin work
lj work
full warm-up
a couple stairs/hill runs
a couple build ups on grass

7x8 bench@155 (too heavy, last two sets at 135), 3' rest
3x10:
-lat pull-down
-db shoulder press
-db biceps curl
-side shoulder raise
-db bentover pull
cool-down (shoulder mobility, rotator cuff)
stretch (upper, hips)

note:
-jav throwing i much better when I don't put too much arm into it, once I try to throw it hard, everything goes haywire. I think my best bet with it would be to get some good run up speed and to continue working on improving my core snap, and just having my arm whip through, as opposed to trying to "throw" it
-surprised that my benching hasn't skyrocketed like my leg lifts have. definitely starting to add a little upperbody bulk though, my arms aren't looking super thin anymore and my back is starting to fill out a bit