sunday, july 3, 2005 (workout)

4:00pm workout
- 5 min warmup with burst on treadmill
- jump rope: 4 sets of 100 with a weighted rope
SET C: HIPS & THIGHS
1) squats - 3 sets of 10 at 160 lbs plus bar weight
2) stepups - 3 sets of 20 holding 60 extra lbs (half on right, half on left)
3) lunges - 3 sets of 20 holding 60 extra lbs (half on right, half on left)
4) leg curls - 3 sets of 10 at 70 lbs
SET A: PUSHING
5) incline press - 1 sets of 10 at 80 lbs, 1 set of 10 at 90 lbs, and 1 set of 10 at 100 lbs
6) seated bench - 3 sets of 10 at 100 lbs
7) overhead bench - 3 sets of 10 at 70 lbs
8) dips - 3 sets of 10 with 120 lbs assistance
(dipping 90 lbs)
drank 1L water

7:00pm evening workout
1 1/4 hour walk around joe's neighborhood with large hills
water

~michael