[Boka]

Okay here are the Morning Workouts from today.

DATE: Dec 10/07

<font color="blue">STRENGTH TRAINING</font> - 6:00AM Start

BENCH PRESS ss PULL UPS
5/135 ss 6/bw
5/155 ss 6/bw
5/175 ss 6/bw
5/185 ss 5/bw
5/185 ss 5/bw
--- 1min brake between Presses, that is when I did pull-ups

INCLINE DB PRESS ss INCLINE DB FLY'S
10/40 ss 12/15
10/50 ss 12/15
8/60 ss 10/20
7/65 ss 10/20
-- 45sec Brake between sets

DIPS
8x4/BW
-- 30sec brakes

DECLINE PRESS ss DB BICEP CURLS
5/135 ss 12/20
5/155 ss 12/20
5/175 ss 10/25
4/175 ss 10/25
5/155 ss 8/25
-- 1min brake between pressing, I did Bicep curls for the sheer vanity of it. They weren't suppose to be a part of the routine.

ROPE PUSHDOWNS
10/60 dp 10/50
10/70 dp 10/60
8/80 dp 8/70
8/70 dp 8/60
-- 45sec brake between dropsets

TOTAL TIME: 35MIN

An okay quick workout to get things started, I had an hour before my 1st clients so I jumped at the opportunity to do some bench work. My 1st Bench session sense I separated my shoulder in mid-late August.

<font color="red">INDIAN CLUB WORKOUT</font> - 11:00AM START

This was a circuit workout consisting of 3 cycles, there was not brake between cycles or exercises.

1. SIDE PENDULUM TO SIDE FLAG
2. DOUBLE CLUB SHIELD CAST
3. HAMMER SWINGS
4. DOUBLE CLUB FLAG PRESS
5. CRUCAFIC CAST

CYCLE ONE
1. 10/15R 10/15L
2. 10/15R 10/15L
3. 10/15R 10/15L
4. 10/15
5. 10/15

CYCLE TWO
1. 10/15R 10/15L
2. 10/15R 10/15L
3. 10/15R 10/15L
4. 10/15
5. 8/15

CYCLE THREE
1. 10/15R 10/15L
2. 8/15R 8/15L
3. 10/15R 10/15L
4. 8/15
5. 6/15

TOTAL TIME: 6:45MIN

That was very had on the shoulders, grip and elbows. It only just just less then 7min but I am still feeling it.

Stay tuned for this evenings workouts.