10/8/09
Complex DB exercises
High pull
Squat press
Upright rows
Bent over rows
6 reps per exercise no rest between exercise and then 3 min RI between sets
Warm up then 25lbs, 30lbs, 35lbs, 40 lbs, 45lbs,
Followed by DB Curl and DB standing tricep press
Curls: 8 reps X 25lbs, 35lbs, 40lbs, 6 reps X 45lbs, 5 reps X 50 lbs
30 sec between exercises
Press: 8 reps X 15lbs, 20lbs, 25lbs, 6 reps X 30lbs, 3 reps X 35 lbs
Hanging leg raises 2 set of 10, 8
Cool down
10/9/09
Off from work for the next week
30 min standing meditation
2 hours later
EZ run 23 min followed by
4 Continuous 5 min Medicine Balls Circuits with 8lb MB, 11lb, 13lb, 15lb
Cool down
2 hours later
70 min deep tissue massage