[Boka]

Okay so today was another fun day. Most of my body is now stiff and sore! But here goes nothing!

DATE: Dec 11/2007

<font color="red">INDIAN CLUB WORK</font> - 6:15AM START

This was a circuit workout consisting of 2 cycles, there was not brake between cycles or exercises. Also did some isometric holding work with the club at the end.

1. CRUCIFIX CAST
2. FRONT PENDULUM
3. ONE ARM TORCH PRESS
4. ONE ARM CAST

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

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

TOTAL TIME: 5:22MIN

FLAG POSITION HOLD
20sec/15R 20sec/15L
20sec/15R 20sec/15L

ORDER POSITION HOLD
30sec/15R 30sec/15L
30sec/15R 30sec/15L

It was quick but my shoulder and arms felt it a lot!.

<font color="blue">STRENGTH TRAINING</font> - 8:50AM START

BB ROWS ss PULL UPS
6/95 ss 4/bw
6/115 ss 4/bw
5/135 ss 4/bw
5/135 ss 3/bw
5/175 ss 3/bw
--- 1min brake between rows, that is when I did pull-ups

CABLE HIGH PULLEY, HIGH ELBOW ROWS ss CABLE ISO PULLDOWN
10/60 ss 12/40
10/80 ss 12/60
10/100 ss 12/70
10/120 ss 10/80
-- 45sec brakes between supersets

T-BAR ROWS
6/90
6/135
6/135
5/160
5/160
-- 1min brakes

DB PULLOVERS ss REVERSE BODY ROWS
10/50 ss 8/bw
10/55 ss 8/bw
10/60 ss 8/bw
8/60 ss 8/bw
-- 45sec brakes between supersets

TOTAL TIME: 32MIN

This was a quick workout, but boy am I sore form it!

<font color="orange">CORE TRAINING</font> - 6:10PM START

FLOOR WHIPPERS
10 per side/135 X 4sets
-- 45sec brakes

CROSSFIT SIT UPS ss BACK EXTENSIONS
10/bw ss 12/25
10/bw ss 12/35
10/bw ss 12/45
10/bw ss 12/45
-- 30sec brakes

KB WINDMILLS
8/36R 8/36L
8/36R 8/36L
8/36R 8/36L
-- No brakes between sets of sides

TOTAL TIME: 19MIN

This workout was cut short because I had a client to attend to. [img]/forum/images/graemlins/frown.gif[/img] I should have started earlier and not procrastinated as much. [img]/forum/images/graemlins/mad.gif[/img]