Weakling
-Bench Press warmup(BARx6 no rest 70x4 no rest 125x3 NR 130x2) Max 155x4
-Chest Supported Machine Rows Shoulder Blades Retracted warmup(35x6 NR 90x4 NR 150x3 NR 160x2) Max 190x3
-Cable Abduction Max 55x3
-Unilateral Deadlift Max 30Reps
-Unanchored Sit-Ups (Perfect form) Max 11Reps
-Swiss Ball Leg Curls Max 6Reps
-Airplanes Max 10Reps
Dynamic Stretches PreWO:
FrankensteinsX10yards
Hip WalksX10yards
Gate SwingsX10yards
Pike WalksX10yards
Wall Ball RollsX12 (each arm)
Static Stretches PWO:
Doorway PecX30sX3
IR BroomstickX30sX3
LatsX30sX3
ButterflyX30sX3
TFL/ITBX30sX3
Hamstring DoorwayX30sX3
__________________
Journal
6'5"
180 7% BF
Last edited by SkaterBro; 09-03-2009 at 06:50 PM.
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