saturday, september 2, 2006 (workout)

2:00pm workout

warmup - jump rope with a weighted rope - 3 sets of 50 & 1 set of 60

SET B: PULLING
1) bentover row - 1 set of 10 at 50lbs & 2 sets of 10 at 60lbs
2) seated row - 3 sets of 10 at 100lbs
3) one arm row - 3 sets of 10 at 30lbs (each side)
4) lat pulldown - 1 set of 10 at 100lbs & 2 sets of 10 at 110lbs
(there was no machine or equivalent for pullups and i can't yet do a
pullup with my body weight so i had to skip them today)
5) upright row - 3 sets of 10 at 50lbs

SET D: CORE, ABS, & LOWER BACK
(there was no machine for pullovers)
6) chops - 3 sets of 10 at 30lbs
7) chunches - 4 sets of 25 at body weight
(there was no equipment for extensions and since i'm so top-heavy, a
regular bench would not work, although i *did* try!)

CARDIO:
20+min of swimming laps in the hotel pool with bursts

drank 1L water

~michael