tuesday, june 28, 2005 (workout)

6:30pm workout
SET B - PULLING
1) bentover row - 3 sets of 10 at 60 lbs
2) seated row - 3 sets of 10 at 100 lbs
3) 1 arm row - 3 sets of 20 at 30 lbs (half on right, half on left)
4) lat pulldown - 3 sets of 10 at 80 lbs
*BONUS MOVEMENT while waiting for the next machine: tricep pushdown - 3 sets of 10 at 60 lbs
5) pullup - 5 with 140 lbs assistance, 10 with 150 lbs assiatance, 5 at 160 lbs assistance, and 10 with 170 lbs assistance, therefore lifting approx 70, 60, 50, then 40 lbs (was supposed to be 3 sets of 10, but i had to keep increasing the assistance weight)
6) upright row - 3 sets of 10 at 100 lbs
SET D - CORE, ABS, & LOWER BACK
7) pullovers - 3 sets of 10 at 120 lbs
8) chops - 3 sets of 20 at 40 lbs (half on right, half on left)
9) crunches - 4 sets of 50 on an incline (head lower than rear end - 2 sets regular, 1 set to the right, and 1 set to the left)
10) extensions- 3 sets of 10 at 80 lbs
1/2L water

~michael