wednesday, july 27, 2005 (workout)

7:30am workout
warmup - 5 min on treadmill with burst
jump rope - 4 sets of 100 with a weighted rope
SET C: HIPS & THIGHS
1) squats - 3 sets of 10 at 140lbs plus bar weight
2) stepups - 3 sets of 20 holding 50lbs (1/2 on right, 1/2 on left)
3) lunges - 3 sets of 20 holding 50lbs (1/2 on right, 1/2 on left)
(*bonus movement - shrugs - 3 sets of 10 at 50lbs)
4) leg curls - 2 sets of 10 and 1 set of 12 at 70lbs
SET A: PUSHING
5) incline press - 3 sets of 10 at 90lbs plus bar weight
6) seated bench - 3 sets of 10 at 90lbs plus bar weight
7) overhead bench - 3 sets of 10 at 50lbs plus bar weight
8) dips - 3 sets of 10 with 140lbs assistance (lifting 70lbs)

8:00pm workout
90 min line dance rehearsal with the wranglers
1L water

~michael