Saturday, January 14, 2012

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings, Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Workout:
Chest:
Hoist Roc-It Chest Press: 1x8x115 lbs., 1x5x145 lbs., 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs.
Free Motion Cable Cross: 5x5x40 lbs.
Shoulders:
Hoist Roc-It Shoulder Press: 1x8x69 lbs., 1x5x83 lbs., 3x5x90 lbs.
Cybex Lateral Raises: 4x5x62.5 lbs.
Triceps:
Icarian Tricep Extensions: 1x8x70 lbs., 4x5x90 lbs.
Cybex Tricep Pressdowns: 4x5x100 lbs.
Abdominals:
Hammer Strength MTS Abdominal Crunch: 1x5x50 lbs., 1x5x70 lbs., 1x5x80 lbs.
Planks: 3x45 seconds

Run:

Treadmill Intervals

1.50 miles