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Old 06-17-2014, 12:45 AM
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superbilt superbilt is offline
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Join Date: Jul 2002
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6/15/14 run stuff


6/16/14 bw and recovery

Jumping jacks x 30
Limber 11

Glute bridge/forearm plank
16/40sec
16/40sec

Push-up/sit-up
21/21
21/21

Face pull/1 leg calf
Px16/16
Px16/16

Db curl/db side raises
10x30/10x16
10x30/10x16

6 inch hold-30sec

Stretch
Calves
Shins
Hams
Hip flexor
Piroformis
Groin

*quick active recovery session and some extra work.

6/16/14 oh 200tm 5s

Limber 11

1)Strict press-
50x10
90x5
110x5
130x5
150x5
170x9

2a) pull-up (ng)
10
10 (wg)
10
9
8

2b) bench (m,m,w,w,c)
150x5x10

3)dips
10
10

4)bb curl
50x10
55x10

5)face pull
Px15
Px15

Run 3min walk 1
Run 1/walk 1
Run 1/walk 1
Walk 3

*didnt plan on this today but don't have time tommorow.
__________________
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Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
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