I could care less about my max bench; it's the most non-functional lift other than leg extensions...

 

Yeah, but bench is fun and manly.

Function is a nebulous term, whether something is functional has a lot do with what function you're trying to perform. Bench is a great upper body compound lift, great for triceps and shoulder strength which is function in many sports. If you're doing it right it recruits a lot of secondaries you might not think of (lats for initial bar movement, whodathunk?).

With that said I'm not a huge bench guy as evidenced by my relatively weak 1RM, I just wanted to defend it as a lift a little bit.

Today's workout I did 10 minutes AMRAP 55 lb DB floor press. 74, mostly due to tricep burnout. Followed by core work.

 

Yesterdays WOD. Instant Abs.

WOD March 14, 2012
Warm Up:

Run 1 Lap
10 Squats
10 Pushups
10 Overhead Squats
10 Hindu Pushups
10 Rollouts
10 Drop Squat / Press
10 Burpees

Something else
WOD - CORE

Tabata 30/10 x 3
Weighted Situp
Russian Twist
Rollouts
GHD
Bench / Leg Lift
Wall Ball Ab Toss

Group Fun - something like 20 minutes of this. Each one continuous for some time then a quick rest, then on to the next.
Wipers
Crunches
Flutter Kicks
Scissors
Candlesticks
Leg Circles
Jack Knives
Star Situps
Split Jack Knife
Side Plank
Walkouts
More Planks

Partner Fun
Leg toss - Two Minutes
Situps - Two Minutes

Ended with different planks for another 5-10 minutes or so.

 

I'd like to thank Yon for telling me to pick up a Blender Bottle and everyone with the protein shake advice.

My friend told me to eat after a work out, but when I have, I've felt like total sh!t. Doing the protein shake in the Blender Bottle has done me wonders.

 

lol

i guess even my 10yr old cousin knows about shakes n stuff

don`t they offer ready to drink shakes in your gym?
Or at the gas station?

Coolest thing eva...going to the gas station,sipping down some energizer Rush thingy thing pre Golds Venice workout,after that Firehouse cafe,and around 11pm I got another shake at a gas station cause nothing good was at the grabs right now..
cali has it good sides..

 

In a pinch even a bottle of chocolate milk from a gas station is a pretty good post workout drink. Right ratio of protein/carbs.

 

ECB, did you live in Cali at one point?

 

No,only as a tourist which means 3 months max.

why you`re asking?

 

Hockey last night and two more games this weekend. Resting tonight.

 

We have a vending machine full of Muscle Milk, Red Bull, Water, and some goofy looking Gatorade looking drinks.

The Muscle Milk clocks in at a mean $4 a drink, while I paid $16 for the pouch of protein powder that's going to last me a month.