Monday, February 19, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout: Superset: Chin-Up: 5,4,5 (3rd set: Hammer Strength Assisted Dip/Chin - using 55 lbs.) Pull-Up: 3,2,5 (3rd set: Hammer Strength Assisted Dip/Chin - using 70 lbs.)   Lat Pull-Down: 1x8x136 lbs., 2x9x126 lbs.   Superset: Dumbbell Romanian Deadlift: 2x10x70(35+35) lbs. Hoist Roc-It Mid Row: 2x10x165 lbs.   Triset: Seated Wide-Grip Barbell Curl: 2x7x40 lbs. Seated Barbell Curl: 2x7x40 lbs. Seated Close-Grip Barbell Curl: 2x7x40 lbs.   Alternating Hammer-Grip Preacher Curl: 1x20(10+10)x15 lbs., 1x20(10+10)x20 lbs.   Concentration Curl: 2x10(5+5)x15 lbs.   Cool-Down: Foam Roller Activity Tracking: Steps: 11,659 ~ 5.2 miles