Morningcardio 6.45 AM - 7.45 AM: Stair-sprints 25 sec X 12, barefoot jogging in the beach for 25 min, swimming in the Pacific Ocean for 2o min.
Weight-training 4.30 PM - 6.PM:
Weighted dips 4 X 6,3,2,1 (ext. set)
Barbell scull crucher. 4 X 12 in superset with barbell curl 4 X 10.
Pulldown 4 X12,
bent-over rowing 4X8
Incl. dumbell press 4 X12
Flies 4 X15
cable cross-over 4X15 in superset with sitting cable row 4X15
Rope-pulldown to thights 4X12
dumbell laterals; 4X10
Yesterday was chest, shoulders and tris.
Weighted dips - 6 sets
Flies - 3 sets
Over head press - 5 sets
Lateral raises - 2 sets
Over head cable extensions - 2 sets, no break except to lower weight, immediately go to
Pressdowns - 2 sets, no break.
4x6 Barbell Complex: RDL/Row/Power Clean/Front Squat/Press (95lb) Supersetted with Barbell Curls (70lb)
Diamond Push Ups x 20
Incline Sit Ups x 20
Back Extensions x 20
Pull Ups x 10
Dips x 10
Alternating Split Squat Lunge x 10 each side
walkin the doggie
5.5 mile run with 35 lbs rucksack.
Not much, just alternating step ups on a 6" step for about 30 minutes (the length of the first period of the Avs v Kings game)
Back day today.
Bent over rows - 5 sets.
Pullups - 3 sets.
Shrugs - 3 sets.
bent over lateral raises - 2 sets.
Dumbbell curls - 2 sets.
Incl dumbbell curls - 2 sets.
Hammer curls - 1 set.
Ellyptical Two Mile (Elevation 13, Resistance 7) 15:25
So, feeling a little wrung out and "crunchy" today, so I believe I'll take the next couple of days off.