monday, december 19, 2005 (workout)

6:00pm workout
warmup - 5 min with burst on treadmill
SET B: PULLING
1) bentover row - 3 sets of 10 at 70lbs
2) seated row - 3 sets of 10, first at 100lbs, then 90lbs, then 80lbs
3) one arm row - 3 sets of 20 (1/2 on right, 1/2 on left) at 35lbs
4) lat pulldown - 3 sets of 10 at 90lbs
5) pullup - 3 sets of 10 with 190lbs assistance (lifting 70lbs)
6) upright row - 3 sets of 10 at 50lbs
SET D: CORE, ABS, & LOWER BACK
7) pullovers - 3 sets of 10 at 50lbs
8) chops - 3 sets of 20 (1/2 on right, 1/2 on left) at 25lbs
9) crunches - 3 sets of 25 at 110lbs
10) extensions - 1 1/2 sets of 10 (had to stop because my back was hurting) at body weight
cooled down with extensive stretching
drank 1L water

~michael