Friday, March 23, 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: 5,5,5 (Hammer Strength Assisted Dip/Chin - using 40 lbs. on set 2 and 55 lbs. on set 3) Pull-Up: 5,5,5 (Hammer Strength Assisted Dip/Chin - using 40 lbs. on set 2 and 55 lbs. on set 3)   Hoist Roc-It Lat Pulldown: 1x10x136 lbs., 1x8x146 lbs., 1x6x156 lbs. Dumbbell Romanian Deadlift: 3x10x80(40+40) lbs.   Triset: Seated Wide-Grip Barbell Curl: 3x7x40 lbs. Seated Barbell Curl: 3x7x40 lbs. Seated Narrow-Grip Barbell Curl: 3x7x40 lbs.   Alternating Hammer-Grip Preacher Curl: 2x20(10+10)x15 lbs. TechnoGym Arm Curl: 2x20(10+10)x20 lbs.   Cool-Down: Foam Roller Activity Tracking: Steps: 8,916 ~ 3.8 miles