friday, september 22, 2006 (workout)

warmup - jump rope - 2 sets of 60 with weighted rope & 2 sets of 75 with weighted rope

SET B:  PULLING
1) bentover row - 3 sets of 10 at 85lbs
2) one arm row - 3 sets of 10 at 30lbs (each side)
3) seated row - 3 sets of 10 at 110lbs
4) lat pulldown - 3 sets of 10 at 110lbs
5) pullups - 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 100lbs
8) extensions - 3 sets of 10 at body weight
9) chops - 3 sets of 10 at 30lbs (each side)
10) crunches - 4 sets of 30 at body weight (on workout ball)

drank 1.5L water

~michael