tuesday, may 31, 2005 (workout)

5 min warmup on treadmill with burst
jump rope - 4 sets of 125 with a weighted rope

SET C) HIPS & THIGHS
1) squats - 3 sets of 10 at 140 lbs plus bar
2) stepups - 3 sets of 20 with 60 extra lbs (half leading with right
foot, half leading with left)
3) lunges - 3 times back and forth the length of a racquetball court
with a 25 lb plate over my head
4) leg curls - 3 sets of 10 at 80, 85, then 90 lbs

SET A) PUSHING
5) incline press - 3 sets of 10 at 100 lbs plus bar
6) seated bench - 3 sets of 10 at 100 lbs plus bar
7) overhead bench - 3 sets of 10 at 70, 60, then 50 lbs
8) dip - 3 sets of 10 with 120, 110, then 100 lbs assistance (lifting
90, 100, then 110 lbs)

~michael

saturday, may 28, 2005 (workout)

5 min warmup on treadmill

SET B) PULLING
1) bentover row - 3 sets of 10 at 80 lbs plus bar
2) seated row - 3 sets of 10 at 120 lbs
3) 1 arm row - 3 sets of 10 at 30 lbs *EACH SIDE*
4) lat pulldown - 3 sets of 10 at 120 lbs on a hydrolic machine
5) pullup - 3 sets of 10 with 120 lbs assistance (lifting 90 lbs)
6) upright row - 3 sets of 10 at 70 lbs

SET D) CORE, ABS, & LOWER BACK
7) pullovers - 3 sets of 10 at 125 lbs
8) chops - SKIPPED because at this point I still didn't know what they
were... :-(
9) crunches - 4 sets of 50 (1 right side, 1 left side, and 2 centered)
10) extensions - 5 sets of 10 (1 right side, 1 left side, and 3 centered)

~michael