01.19.2010
ARM/ ABS
cycling
17:17/ 6 miles
seated leg raise (30 sec)
- (bw/13, bw/12)x13
(325 total/ 12:45)
hyper extensions (1 min interval)
(75 total/ 8:29)
bands
rotator cuff circuit
- 3 cycles
nubret supersets
- rope pressdown- 22.5/15(22.5/10)x4
- hammer curl- band/15(band/10)x4
(200 total)
nubret supersets
- lying extensions
- right only) 15/10×8
- concentration hammer curl
- right only) 15/10×8
stretching 15:00
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