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port4545
05-14-2007, 09:18 PM
week 3 Day 1
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max 1 rep max was 95pounds, comin back from injury
Glute Ham Raises: 3 sets of 8 reps
Reverse Hypers : 3 sets of 8 reps
stiff leg 95x10
crunches: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps


starting off slow because of previous back problems.

port4545
05-16-2007, 01:51 PM
d 2

board press 3x205 1x245
lying tri ext 6 sets of 65# for 10
dumb ext 25#
1 arm press 45# 3 sets of 15
crunches 3 sets of 20

3 2min rnds on punching bag of thai work.

good workout for me. if I had a spotter could have gone higher on board press.