thursday, january 26, 2006 (workout)

SET B: PULLING
1) bentover row - 3 sets of 10 at 70lbs
2) seated row - 3 sets of 10 at 90lbs
3) one arm row - 3 sets of 10 at 25lbs (on each side)
4) lat pulldown - 3 sets of 10 at 85lbs
5) pullup - 3 sets of 10 with 190lbs assistance
6) upright row - 3 sets of 10 at 50lbs
SET D: CORE, ABS, & LOWER BACK
7) pullovers - 3 sets of 10 at 70lbs
8) chops - 3 sets of 10 at 25lbs (on each side)
9) crunches - 3 sets of 25 with 100lbs
10) extensions - 2 sets of 10 at body weight, but had to stop because my back was hurting

~michael

friday, january 20, 2006 (workout)

warmup - 5 min on treadmill wirth burst
SET C: HIPS & THIGHS
1) squats - 3 sets of 10 at 50lbs
2) stepups - 3 sets of 10 at 30lbs (on each side)
3) lunges - 3 sets of 10 (on each side)
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 55lbs
6) seated bench - 3 sets of 10 at 55lbs
7) overhead bench - 3 sets of 10 at 40lbs
8) dips - 3 sets of 10 with 175lbs assistance
drank 1L water

~michael

tuesday, january 10, 2006 (workout)

SET C: HIPS & THIGHS
1) squats - 3 sets of 10 at 70lbs plus bar weight
2) stepups - 3 sets of 10 at 30lbs
3) lunges - 3 sets of 10 at 30lbs
4) leg curls - 3 sets of 10 at 70lbs
SET A: PUSHING
5) incline press - 2 sets of 10 at 70lbs and 1 set of 10 at 60lbs
6) seated bench - 3 sets of 10 at 60lbs
7) overhead bench - 1 set of 10 at 40lbs and 2 set of 10 at 30lbs
8) dips - 2 sets of 10 and 1 set of 12 with 175lbs assistance (lifting 85lbs)
drank 1L water

~michael