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FiveSpeedG
11-07-2007, 10:18 PM
Background: I'm a 25 y/o male, 6'4" and current weight is estimated around 225lbs. Nothing special...gained about 20lbs in the last year as things have gotten busy. No real history of lifting, but did row competitively in college for two years. Goals: 1. Develop overall strength for favorite activities and hobbies. 2. Develop a program of lifts that I LIKE, feel confident doing, that will keep me coming back to the gym for more (Thanks Rippetoe & Kilgore!). Ideal weight/size numbers TBD.

Current program: Rippetoe and Kilgore's "Starting Strength."

11072007 - First day with the trainer at the gym. Been doing cardio for about 3-4 days prior to get back into the groove. I'm all hopped up on Rippetoe's Starting Strength, about 1/4 way through reading. Great material. Today was an introduction to form and identifying deficiencies and flexibility needs.

Squat -- Free weight barbell
20x8
30x8
40x8

Next goal: Continue form work. Tightness in hamstrings. Graduate to squat rack by 2nd week.

Deadlift -- Free weight barbell
20x8
20x8

Next goal: Severe length issues in hamstrings, overall weak lower back. Continue form and flexibility work. Would like to see 3 solid sets of perfect form @20lbs by end of next week.

Bench -- Barbell
50x8
50x8
50x8

Next goal: 55? lbs. Form generally not an issue. Wrist strength is. How do I develop?

Abs -- Floor work. Intro to correct sit-up posture.

Wrists over knees: 1x10
3/4 contraction, Ball to sky: 1x10
Superman: 1x10

Flexibility -- (sorry, this is more for me to keep track of different stretches the trainer and I utilize)

Hamstring stretch
Lower back stretch
Quad stretch
Piriformis stretch
Lat stretch
Bootstrap stretch

FiveSpeedG
11-08-2007, 10:10 PM
11082007 -- The pain sets in! Feeling like my muscles are turning to cement. Drinking lots of water and stretching.

6am weigh in = 231.5 lbs.

Cardio:

Step mill: 30 min -- 4min on (resistance = 7), 2min off (resistance = 6).
Stationary bike: 15 min -- 3 on (7) 2 off (6).

Abs/core:

Plank 3x 30 seconds
Situps (wrist over knees) 10/7/4
Bird dog 3x10

Stretches: (once again, for me to keep track...)

Hip Flexor
Hamstrings
Quads
Pec-wall
Glutes & Piriformis
Butterfly/abductor
Bootstrap stretch 1x30sec both legs, 3x30 R/L

Goal for tomorrow:

Squats: Form & confidence build (40#, 3x10)
Bench: Form & confidence build (50#, 3x10)
Deadlift: Form & confidence build (20#, 3x10)
Add exercise: ? Press (need to consult Starting Strength).

FiveSpeedG
11-10-2007, 12:26 AM
11092007--

Warmup: 15 min on stationary bike, 3 min on (7), 2 off (6) x 3

Squat -- Free weight barbell -- emphasis: form and confidence. (Let me tell ya, the gym is DEAD at 9:00pm on a Friday eve. GREAT time to look like an idiot checking form and getting comfortable with the weight in the gym!)

60x8
60x8
60x8

Next goal: Develop realistic starting weight after verifying form is safe. Continue 3 sets, 8 reps each at new starting weight.

Deadlift -- Free weight barbell -- emphasis: form and confidence

40x8
40x8
40x8

Next goal: Develop realistic starting weight after verifying form is safe. Continue 3 sets, 8 reps each at new starting weight.

Flexibility still an issue in rounding back. Continue to add stretches and spend time daily doing them.

Bench -- "Hammerstrength" (no spot available, 7lb starting weight)
97x8
97x8
97x8

Next goal: Get back on barbell bench, increase weight 2-3%

Abs -- Floor work.

Wrists over knees: 10, 4, 4
Planks: 35 sec x 3
Superman: 3x10

Flexibility -- (sorry, this is more for me to keep track of different stretches the trainer and I utilize). Emphasis: Legs and lower back flexibility

Hamstring stretch
Lower back stretch "Erector stretch"
Quad stretch
Piriformis stretch
Bootstrap stretch (both legs 1x30sec, alternating 3x30sec)
Calf stretch
Pec-wall stretch
Butterfly/abductor
Trap(ezius) stretch

FiveSpeedG
11-11-2007, 09:24 PM
11102007 -- Screwed myself over. Thought the gym closed at 9:30, but it instead closes at 8pm. So, I showed up and they were turning out the lights. It was a cardio day, so not too much is lost. :(

11112007 -- Definitely gaining strength from the very very small amount of lifting I've already done, and building confidence out on the weight floor. Form seems to be coming together as judged against my learning in Starting Strength. Looking forward to my 2nd meeting with a trainer on Tuesday...will gather input on form for squats, deadlifts, and bench press again, and then (attempt) to learn power cleans and other press exercises. Woohoo!

Squat -- Free weight barbell
60x10
70x10
70x10

Next goal: Still need to develop realistic starting weight. Will discuss with trainer on next lifting day (tuesday) and hopefully "graduate" to the actual squat rack.

Deadlift -- Free weight barbell
40x10
40x10
40x10

Next goal: Check form with trainer, develop realistic starting weight (or maybe 40 is it? My lower back gets VERY tired).

Bench --

Hammerstrength:

97.5x8
97.5x8
97.5x6

Barbell

50x8
50x8
50x6

Next goal: Seems like I'm getting weaker on the bench. Consistently use barbell and aim towards 60lbs by end of next week. Arms have been VERY sore.

Abs -- Floor work.

Planks - 40sec x 3

Goal -- add more exercises as I'm able to do them.

Other --

Lunges - body weight 3x10

Flexibility -- (sorry, this is more for me to keep track of different stretches the trainer and I utilize)

Hamstring stretch
Lower back stretch
Piriformis stretch
Lat stretch
Butterfly abductor
Pec-wall stretch

FiveSpeedG
11-13-2007, 12:49 PM
111207 - Tired. But...Making it happen anyway.

Cardio - 30 minutes, stepmill. 3 on (8), 2 off (7).

Abs -- Floor work.

Planks - 30 sec x 3
Situp - 3x10 (these are getting easier...)
Situp and reach w/ ball - 3x10

Goal -- add more exercises as I'm able to do them.

Other --

Bird-dog - 3x10
Supermans - 3x10

Flexibility -- (sorry, this is more for me to keep track of different stretches the trainer and I utilize)

Hamstring stretch
Lower back stretch
Piriformis stretch
Lat stretch
Butterfly abductor
Pec-wall stretch


11113007 -- Starting to really get acquainted with the weight floor. It's not so scary after all...

Warmup: Stationary bike 15min (resistance = 7)

Squat -- Free weight barbell (On the actual squat rack! Hooray!)
Warmup set: bar x 10
65x10
75x10
75x10

Next goal: Form check again on Thursday, increase weight 5lbs.

Deadlift (Romanian) -- Free weight barbell - at the rack! Hooray!
45x10
65x12
65x10

Next goal: Form check. Practice bent-leg deadlifts at next session w/ trainer, form check.

Bench -- Free weight barbell

Warmup - bar x10
95x12
105x10
105x8

Next goal: Increase weight 5 lbs.

Abs -- Floor work.

Basic crunch
20 forward
20 left rotation
20 right rotation

Russian twist w/ med ball
25 x 2, 6# ball

Goal -- add more exercises as I'm able to do them.

Other --

Squat on Bosu (Black Side up) 10/ 2x
Basic Forward Lunge: 24 #/12 each leg
Clock Lunge: CW/ CCW (clockwise 1x, counterclockwise 1x)

Flexibility -- (sorry, this is more for me to keep track of different stretches the trainer and I utilize)

Seated Hamstring stretch
Lower back stretch
Inner thigh stretch
Outer thigh stretch
Lat stretch
Butterfly abductor
Pec-wall stretch

Next up: Learning OH presses, and finally, cleans. The trainer has also had me do some other work (bicep curls, tricep exercises, "skull crushers") which are great too. We've discussed the main focus to continue to be on Olympic lifts, so next time I would expect I will have done some pressing.

Overall feeling sore, but noticing more energy during the day and sleeping much MUCH better at night.

FiveSpeedG
11-15-2007, 12:36 PM
11142007 -- Noticing an increase in strength. Energy levels are still up! Woohoo!

Cardio:

Step mill: 30 min -- 3min on (8) 2 min off (7) Stationary bike: 15 min 6/7/8

Abs/core:

Plank 3x 40 seconds
Situps (basic crunch) 25x2
Russian twist w/ 6# ball 25x2
Bird dog 3x10

Other:

Clock squats, 24#, 1x clockwise, 1x counter clockwise
Standard squat, 3x10 each leg

Stretching

Quad stretch
Calf stretch
Trap stretch
Shoulder stretch
Hip flexor stretch
Glutes & piriformis
Hamstring (seated)
Butterfly stretch
Bootstrap-seated
Bootstrap - each leg 3x30 seconds ...I'm gonna lengthen my hammies if it kills me!

FiveSpeedG
11-17-2007, 10:43 PM
111507 - Feeling very tired at this point in the week, but ready to push forward.

Warmup: 15min stationary bike 5min (8) 10min (9)

Squat -- Free weight barbell
105x8
105x8
105x8

Front squat -- Free weight barbell

95x8
95x8
95x8

Note: Wrist flexibility needed BADLY. Concentrate on form.

Deadlift -- Bent leg -- Free weight barbell
95x8
95x8
95x8

Next goal: Noticed by 3rd set that keeping back boardlike-flat is very difficult. Continue form work.

Bench -- Barbell
115x8
115x10
115x8

Overhead press -- barbell -- alternating legs in lunge position to simulate power clean movements.
40x8
40x8
40x8

Tricep push-down -- cable machine --

30x8
30x6
20x8

Bicep curl w/ rotation -- free weight

30x8
30x8
30x8


Abs -- Floor work.

Simple crunch: 1x10
Right side oblique crunch: 1x10
Left side oblique crunch: 1x10
Plank 40 sec x3
Russian twist 25x2

Flexibility --

Pec wall stretch
Shoulder stretch
Lat stretch
Quad Stretch
Hip Flexor stretch
Trap stretch
Calf stretch
Glutes & piriformis
Butterfly abductor
Lower back stretch
Bootstrap stretch both legs x30sec, alternating 3x30sec
Wrist stretch? 3x30sec alternating

FiveSpeedG
11-17-2007, 10:54 PM
111607 - Intentionally took a day off from cardio!

111707 - Feeling much better...after sleeping nearly 20 hours in the last two days, I think the training is finally starting to catch up to me. Still feeling good though, practicing what I'm learning during the training sessions.

Warmup -- Stationary bike 15min - 5min (8), 10min (9)

Squats -- barbell -- form concentration

115x8
115x8
115x8

Deadlift - Bent leg - barbell - form concentration

90x8
90x8
90x8

Bench - barbell - form concentration

115x8
115x10
115x8

OH Press - barbell - form concentration and "practice" for next session

40x8
40x8
40x8
...alternating left/right legs in lunge formation to mimic power clean movements

Abs -- floor work

Plank 40sec x 3
Russian twist - 25x2 (6# ball)

Flexibility --

Pec wall stretch
Shoulder stretch
Lat stretch
Quad Stretch
Hip Flexor stretch
Trap stretch
Calf stretch
Glutes & piriformis
Butterfly abductor
Lower back stretch
Bootstrap stretch both legs x30sec, alternating 3x30sec
Wrist stretch? 3x30sec alternating


*I don't think this workout went as well as planned...I brought a friend who was up against at time crunch, so I didn't get to do the ab work that I wanted. No trainer or spotter tonight, so I decided to mostly work on form with weights I knew I could safely lift.

Next goal: Increase all weights roughly 5%. Learn proper form for medicine-ball woodchoppers to ad into floor-work mix. Begin learning power clean form.

FiveSpeedG
11-19-2007, 10:29 PM
111807 - So, I had just spent 3.5 hours doing yearly "yard cleanup" and another 3.5 mudding and sanding the ceiling drywall in the kitchen and living areas of my home. My body is gonna hate me...

Cardio: Step mill: 30 minutes, 4 on (8), 1 off (7)
Elliptical trainer: 15 minutes, (12)

Abs/floor work:

Right side oblique crunch: 2x25
Left side oblique crunch: 2x25
Simple crunch w/ ball 1x25
Plank 40 sec x3
Russian twist 25x2

Flexibility --

Pec wall stretch
Shoulder stretch
Lat stretch
Quad Stretch
Hip Flexor stretch
Trap stretch
Calf stretch
Glutes & piriformis
Butterfly abductor
Lower back stretch
Bootstrap stretch both legs x30sec, alternating 3x30sec
Wrist stretch? 3x30sec alternating

FiveSpeedG
11-19-2007, 10:36 PM
111907 - Lifting solo tonight, no trainer...

Warmup -- Stationary bike 15min - 5min (8), 5 min (9), 5 min (8)

Squats -- barbell

bar x8
115x8
115x8
115x10

Deadlift - Bent leg - barbell

bar x8
90x8
90x8
90x8

Bench - barbell

bar x8
115x8
115x8
115x8

Tricep pulldown

15x8
25x8
25x8
25x8

Bicep curl

20x7
20x7
20x7

Abs -- floor work

Plank 30 sec x4
Russian twist - 25x3 (8# ball)
Leg raises - 10x3
Oblique crunches 25x2 each side

Flexibility --

Pec wall stretch
Shoulder stretch
Lat stretch
Quad Stretch
Hip Flexor stretch
Trap stretch
Calf stretch
Glutes & piriformis
Butterfly abductor
Lower back stretch
Seated hamstring stretch
Wrist stretch 1x30sec each side


Next goal (with trainer): Increase weights 5%...Goal not achieved on last lifting day. Hoping for a better Wednesday morning. Feeling the need to write down the workouts AT the gym, and keep it with me so if I forget my weights I can look 'em up. Still concentrating on form, although the movements are beginning to feel very natural.

FiveSpeedG
11-27-2007, 03:32 PM
112007 -

Cardio: 30min stepmill 3min (8) on, 2off (7) x 6. 15min step climber (7).

Abs -- floor work

Plank 1min x3
Russian twist - 25x2 (10# ball)
Leg raises - 10x3
Oblique crunches 25x2 each side

112107

Warmup -- 10 minutes stationary bike

Squats -- Front squat w/ barbell

65x8
65x10
65x8

Deadlift - Bent leg - barbell

105x8
105x8
105x6

Bench - barbell

125x8
125x8
125x7

Power Cleans!!! - Finally learning the movement. Tougher than i thought. We spent a lot of time here w/ me slowly lifting a dowel first then graduating to a 35lb bar. I need to practice--a LOT!

Abs/floor work

Woodchoppers on Bosu 10 each side x2
Russian twist w/ 10lb ball 25x2
Plank 1min x2
Crunch w/ ball extension 25x1 front, 25x1 obliques, each side.

112207 Travel...gobble gobble
112307 Travel...and drinks...what else is there to do in Sandpoint?

112407 - Back from Turkey day adventure in Sandpoint, ID. God damn it's cold over there...High temp was 25 degrees, and a whopping 12 degrees driving over there.

Warmup - 15 min stationary bike

Squats - feeling ready to add some poundage.

95x8
125x8
125x8
125x8

Deadlift -

95x8
115x8
115x8
115x6

Bench - Feelin ready to add some poundage

95x8
125x8
125x8
125x8

Bicep curl - My arms are weak. Need improvement here.

20x21 (bi's 21: 7 reps up to half, 7 reps from half to full, 7 reps full range)
20x8
20x7

Triceps

bar/cable x8
25x8
25x8
25x6

Ab/floor work

Oblique crunch 25x2 each side
Crunch w/ ball extended 25x1
Leg raises 15x3
Russian twist 25x2 (12lb ball)
Plank 30sec x3

Stretching

112507 - Day off to work on house projects :whiner:

112607 -

Cardio: Stationary bike 45min 3 on (9) 2 off (8) x 9.

Abs/floor work -

Leg raises 15x3
Russian twist 25x2 12lb ball
Oblique crunches 25x2 each side

Stretching

112707

Bench -- Screwed up...Doing math at 6am isn't always a good idea. It felt really light, and I was so excited. Should have had a 10 on each side.

bar x8
115x8
115x8
115x8

Squats

115x10
125x10
135x8

High rows on Hammerstrength

160x8
160x8
160x7

Reverse fly

15x6
12x8


OH Press w/ lunge

60x8
60x8

Assisted Pullups

120x10
120x10

Abs/floor work (Noticing the trainer doesn't push me much here)

Crunch w/ ball extended 10x1
Side crunch w/ ball extended 10x1 each side
Russian twist 25x2 w/ 6lb ball
Push-ups on bosu 8x2

Three Week Review -- Beginner: Heal thyself!

I'm feeling very well. I've experienced a noticeable increase in energy during the daytime, and my overall flexibility has improved greatly. Tying shoes, washing the car, picking things up off the floor--all much easier thanks to a stronger back and lengthening hamstrings.

I've been playing with the weights and have resolved to writing things down AT the gym so I can remember the previous day's weight and reps. Even with minimal weight increases I'm noticing a different feel to my muscles (bigger). With proper form under my belt, I can now start progressively adding weight to the lifts.

My current goals are to continue Rippetoe's lifts, staying with targeted 5% weight increases weekly. I'll be putting the same/more emphasis on ab and core work. In the short(er) term, I'll be practicing those power cleans--I have no idea why my body can't do basically a deadlift followed by a row into the rack position. Wrist flexibility still needs improvement.

FiveSpeedG
12-03-2007, 02:26 PM
112807 - Cardio, 30 minutes on step mill. 4 min (8) 2 off (7). Stationary bike - 15 minutes 5min (8), 10 min (9).

Russian twist 25x2 15lb ball
Oblique crunch 25x2 each side
Plank 1x1min
Crunch w/ ball 1x15

112907 Morning from hell...long week

Power clean practice --

Wrist flexibility for racking bar and front-squat technique need improvement. I've been practicing at home with a dowel. This is tough! Requires lots of coordination.

Bench --

bar x8
135x8
135x8
135x6

Squats --

bar x 8
135x8
135x9
135x8

Barbell rows

70x8
70x8
70x8

Russian twist 25x2
Crunch w/ ball 15x2

113007 -- Day off

120107 --

Warmup: 15 minutes on stationary bike


Squats --Need to be movin' up. Reps are getting too easy!

bar x 8
135x9
140x8
140x8

Deadlifts --Feeling much stronger here.

bar x8
135x8
135x8
135x7

High rows on Hammerstrength -- Need to move up!

160x8
160x8
160x8

OH Press

60x8
70x8
80x6

Abs/floor work

Squats on bosu 2x10
Woodchoppers on bosy 12# ball, 2x10
Russian twist 25x2 15# ball
Crunch w/ ball, arms extended x15

120207

Cardio: 30 min stationary bike 8 min on (9) 2 min off (8)
Stepmill: 15 minutes, 5(7), 3 on (8), 2 off (7) x2

Planks 2x1min
Russian twist 25x2 15# ball

...and then interrupted by kids "bowling" in the stretching area with water bottles. Got hit doing situps...Almost killed the kids and lost it with the parents. yup, a good evening for all...I hate family gyms.

FiveSpeedG
12-05-2007, 12:27 PM
120407 --

Warmup: 15 min stationary bike

Squats:

95x8 warmup
135x10
135x10

Deads:

115x10 (5 sldl's 5 romanian)
115x10 " "

Power clean practice -- It's getting there...Working on the drop & squat.

Bench --

135x8
135x8
135x6

OH Press w/ lunge

60x8
60x8

Tricep pulldown (cable)

45x8
50x8

Bicep curl

25x8
25x18 (6 reps 0-50% ROM, 6 reps 50-100% ROM, 6 reps full ROM)

Assisted pullups

100x10
110x10

Cable rows on bosu

50x8
50x8

Ab work --

Oblique crunches 25x2, 10x2 sec on "up" 10x 4 sec on up 10x 2 sec on down 10x 4 sec on down, each side.
Russian twist 25x2

FiveSpeedG
12-06-2007, 11:06 AM
120507

Cardio -- 30 min stationary bike 4min (9) 1 min (8) 4x @ 92rpm, 4 min (9), 1 min (10) x2 @ 98 rpm, 15 min stepmill (7)

Russian twist 25x2 15# ball
Woodchoppers on bosu 15# ball 10x2
Leg raises 15x2
Oblique crunches 25x2 each side
Stretching

120607

basic crunches on bosu 25x1
oblique crunch on bosu 25x1 each side
leg/arm raises (mousetrap?) with ball pass 25x1

Bench -- not seeing progress here right now...135 is still as heavy as it was last time.

bar x10
135x8
135x8
135x6

Lat pull down
90x8
100x10
100x10

Pushups on bosu
8x2

Squat

135x8
145x8
145x8

Cable Woodchoppers on bosu (I'm gonna hide those damn bosu's from the trainer, but I DID ask for lots of core exercises)... 15x2 each side, cable rigged from bottom

OH lat raises? 35x8, 2x

Power clean practice -- getting better at the second phase. Need to work on flipping elbows out and up under bar. Wrist flexibility STILL an issue despite lots of stretching.

...and finally, stretching.

FiveSpeedG
12-10-2007, 11:38 AM
120707 Off

120807

Warmup: 15 min on stationary bike

Squats

145x8
145x8
145x6

Deadlifts - bent leg

115x8
115x8
115x8

High rows on Hammerstrength

180x8
180x8
180x7

OH Press w/ barbell

70x8
70x8
70x8

Russian twist 18# ball (damn that thing is heavy)
25x1
20x1

Abs- "human clamshell" w/ exercise ball
15x2

120907

Cardio: 30 min stationary bike, 5 min warmup 3min (9) 2min (10) x5
Treadmill fast walking 15min 3% grade, 3.9mph

*no abs/stretching due to myriad of kids and adults lounging in the mat area while a kids b-ball tournament was going on. The place was packed...damn family gym.

FiveSpeedG
12-13-2007, 03:00 PM
121007 Off

121107

Warmup: Erg--10 minutes, 2:13 split @ 18spm

Squats
145x8
145x8
145x8

Deadlifts

115x8
115x8
115x6

Power clean practice -- OMGWTFBBQlolz!!!!1!!JUAN!!1JUAN! This is so frustrating. Not only is the flexibility in my wrists coming along excrutiatingly slow, but I'm finding my calves so tight that it's hard to balance when dropping down into a front squat position with the bar.

Bench (incline)

115x8
115x8
115x6

Assisted pullups

90x8
90x8

Bicep curls
17.5x10 each arm
25x8 each arm
25x8 each arm

Tricep Rope Pulldown (on bosu)

40x8
40x6

OH dumbbell press

50x8
50x8
50x7

Abs/core

Situp w/ ball, arms extended 15x2
Russian twist, 25x2 15# ball
Woodchoppers on bosu w/ 15lb ball 15x2 sets

121307

Warmup: Erg - 10 minutes, 2:10 split 19spm

Bench - Incline

115x8
115x8

Bench - flat

145x8
145x6

OH dumbbell press

25x2
25x2

Arm raises w/ band

10x2 each side

Squats

145x8
145x10

Deadlifts

135x8
135x8

Cleans practice w/ barbell....getting there, still frustrated.

Assisted pullups -
90x10
90x10

FiveSpeedG
12-18-2007, 12:21 PM
121407

Cardio - 30 min erg 3x10min pieces. First--2:15 split, 18spm. Second-2:10 split, 20 spm. Third--2:06 split, 20 spm. Stationary bike 15 minutes, 5 min (8), 10 minutes (10).

Core work - 2x10 15# woodchoppers on bosu. 1x15 reverse crunch w/ ball. 2x25 simple crunch.

Stretching


121507-121607 Off! I'm starting a volunteer EMT program which consumed an entire Saturday for a CPR class and EMT course and agency employment paperwork. Sunday--Dreaded christmas shopping. THAT should be an olympic sport.

121707

Warmup - 10 min on stationary bike

Squats
barx8
155x8
155x8
155x6

Deadlifts - feeling safe to move up, back MUCH looser these days.
barx8
115x8
115x8
115x8

Bench - No spotter, all on my own :)
135x8
135x8
135x6

Bicep curls -
25 each arm x8
30 each arm x6

Assisted pullups
80x8
90x8

Core -- woodchoppers 2x10 each side w/ 15# ball
2x25 3/4 crunch w/ ball
2x15 arm/leg raises w/ ball.

121807

Warmup - 10 min erg, 2:15 split 18spm.

Bench - yeehaw!
125x8
135x8
155x6

Squats -
155x8
155x8

Cable woodchops
25x10 each side

Tricep single-dumbbell raises (seated)on bosu
35x8
35x8

Lat pushdowns on cable
40x8
40x8

Core -- simple crunch on bosu 15x2
oblique crunch on bosu 15x2
Hip raises 15x1 (push straight legs at ceiling)
Reverse crunch 15x1

And one hell of a good stretch--thanks trainer!

FiveSpeedG
12-20-2007, 11:47 PM
121907 Off!

122007

High Rows
160x8
180x8
180x7
180x6

OH Dumbbell press

30x8
30x8
30x8
30x6

Squats
bar x8
135x8
155x8
155x8
165x6

Tricep pulldown
30x8
35x8
35x7
35x6

Assisted pullup
80x10
90x8

Cable Crunch
45x10
45x10

Woodchoppers on bosu 15#
15x each side x2

arm/leg ball pass
15x2