Saturday, January 21, 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

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Legs:
Deadlifts: 1x5x135 lbs., 1x5x155 lbs., 1x5x180 lbs., 1x5x190 lbs., 1x5x200 lbs.
Back:
Jackknife Pulls: 5x5
Biceps:
Barbell Curls: 4x5x60 lbs.
Seated Alternating Dumbbell Curls: 3x10(5+5)x30 lbs.
Forearms:
Standing Wrist Curls: 2x12x60 lbs.

Run:

Treadmill Intervals

1.46 miles