tuesday, july 5, 2005 (workout)

6:15pm workout
- 5 minute warmup on treadmill with burst
SET B: PULLING
1) bentover row - 3 sets of 10 with 30lbs in each hand (60lbs total)
2) seated row - 3 sets of 10 at 70lbs
3) 1 arm row - 3 sets of 20 at 30lbs (1/2 on right, 1/2 on left)
4) lat pulldown - 3 sets of 10 at 70lbs
5) pullup - 1 set of 10 with 150lbs assistance, 1 set of 10 with 160 assistance, and 1 set of 10 with 170lbs assistance (lifting 60, 50, and 40lbs respectively)
6) upright row - 3 sets of 10 at 70lbs
SET D: CORE, ABS, AND LOWER BACK
7) pullovers - 1 set of 10 at 100lbs, 1 set of 10 at 110lbs, and 1 set of 12 at 120lbs
8) chops - 1 set of 20 at 50lbs, 1 set of 20 at 60lbs, and 1 set of 10 at 70lbs (1/2 on right, 1/2 on left)
9) crunches - 4 sets of 50 with my head lower than my tailbone (center, right side, left side, center)
10) extensions - 3 sets of 10 at 80lbs

~michael