Friday, Saturday 03, 2010

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Dumbbell Swings: 2x20(10+10)x45 lbs.
Goblet Squats: 2x10x35 lbs.

Workout:
Cybex Plate Loaded Squat Press: 1x20x90 lbs., 1x15x180 lbs., 3x12x270 lbs.
Hammer Strength Iso-Lateral Bench Press: 1x15x70 lbs., 1x12x90 lbs.,
1x8x110 lbs., 1x7x110 lbs.
Cybex Lat Pulldowns: 1x15x75 lbs., 3x10x100 lbs.
Nautilus Nitro Pro Overhead Press: 3x12x65 lbs.
Cybex Rotary Calf: 3x12x150 lbs.

Row:
2,500 meters
Concept 2 Rower

Stretch:
Precor Stretch Trainer