9/23/08
FULLBODY
* RIs were 60 seconds except on squats which were 90 seconds
** 10 minutes on tread
1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 11.0
1 minute at 4.0
30 secs at 12.0
30 secs at 4.0
Weighted Dips
BW +45 x 10
BW +45 x 8
BW +45 x 6
Squat
225 x 10
225 x 10
225 x 10
225 x 10
Wide Grip Pullups
12
12
Standing DB Press
55 x 10
55 x 10
DB Lunge
75 x 6
75 x 4
T-Bar Row
160 x 7
160 x 6
160 x 6
Hanging Leg Raise
15
15
BW Triceps Press
20
20
- The 60 second RIs were kicking my ass on the exercises where I did 3 or 4sets.
**** 10 minutes on treadmill at 4.0 on various inclines from 5.0 - 9.0
FULLBODY
* RIs were 60 seconds except on squats which were 90 seconds
** 10 minutes on tread
1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 11.0
1 minute at 4.0
30 secs at 12.0
30 secs at 4.0
Weighted Dips
BW +45 x 10
BW +45 x 8
BW +45 x 6
Squat
225 x 10
225 x 10
225 x 10
225 x 10
Wide Grip Pullups
12
12
Standing DB Press
55 x 10
55 x 10
DB Lunge
75 x 6
75 x 4
T-Bar Row
160 x 7
160 x 6
160 x 6
Hanging Leg Raise
15
15
BW Triceps Press
20
20
- The 60 second RIs were kicking my ass on the exercises where I did 3 or 4sets.
**** 10 minutes on treadmill at 4.0 on various inclines from 5.0 - 9.0