Saturday, March 08, 2014

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Workout:

Run: 1/2 mile

Squat to Row: 1x12x47.5 kg., 1x12x67.5 kg., 1x12x77.5 kg.

Icarian Super Squat: 1x15x145 lbs., 1x15x155 lbs.

Air Squats: 25

Nautilus Vertical Chest: 1x8x135 lbs., 1x5x150 lbs.

Push-Ups: 12

Hoist Roc-It Lat Pulldown: 1x8x146 lbs., 1x8x156 lbs.

Pull-Ups: 7

Hoist Roc-It Shoulder Press: 1x10x97 lbs., 1x8x104 lbs.

Cybex Rotary Calf: 2x12x230 lbs.

Cybex Tricep Press: 1x10x100 lbs., 1x10x112.5 lbs.

TechnoGym Arm Curl: 2x10x40 lbs.

Hammer Strength Glute/Ham Back Extension: 2x12

Cybex Bent Leg Abdominal Board: 2x15

Run: 1/2 mile