Tuesday, March 20, 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: Push-Up: 4x10 Superset: Flat Bench Dumbbell Fly: 4x10x60(30+30) lbs. Close-Grip Dumbbell Press: 1x10x40 lbs., 3x10x50 lbs. Bar Throw and Press: 2x10x70 lbs., 2x10x50 lbs. Superset: Incline Dumbbell Fly: 3x10x60(30+30) lbs. LifeFitness Triceps Pushdown: 3x10x50 lbs. LifeFitness Triceps Press: 1x15x100 lbs., 2x10x100 lbs. Dips: 3x5 (Hammer Strength Assisted Dip/Chin - using 55 lbs.) Cool-Down: Foam Roller Activity Tracking: Steps: 11,311 ~ 4.9 miles