Wednesday, January 04, 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:
Nautilus Vertical Chest Press: 1x8x80 lbs., 1x5x110 lbs., 1x5x125 lbs., 1x5x140 lbs., 1x5x125 lbs.
Hoist Roc-It Fly: 5x5x39 lbs.
Shoulders:
Nautilus Overhead Press: 1x5x65 lbs., 1x5x80 lbs., 1x5x95 lbs., 2x5x110 lbs.
Cybex Lateral Raises: 2x5x75 lbs., 3x5x62.5 lbs.
Triceps:
Close Grip Bench Press: 1x10x55 lbs., 4x5x95 lbs.
Cybex Tricep Pressdowns: 1x5x75 lbs., 2x5x100 lbs.
Abdominals:
Hammer Strength MTS Abdominal Crunch: 1x5x50 lbs., 1x5x60 lbs., 1x5x70 lbs.
Planks: 2x1 minute

Run:

Treadmill Intervals

1.76 miles