03.02.2010 (PM)

By Kane Sumabat on Mar 9th, 2010 in Kane Sumabat, Training Logs | Permalink

ARMS/ ABS/ CARDIO

treadmill (15 incline)

• 18:12/ 1.12 miles

bands

cable ext. rotations

• (left)
• 12.5/8×3
• (right)
• same

dip bar leg raise (3 min)

• 6×3

reverse crunch (30 sec)

• 20×3

machine ext. (90 sec)

• 80/12×1
• 80/12(60/12 drop)x1
• 80/12(60/12,40/18 drop)x1

dip machine (90 sec)

• 150/10×1
• 150/10(110/10 drop)x1
• 150/10(110/10,90/10 drop)x1

kickbacks (1 min)

• (left)
• 20/12×3
• (right)
• 20/8×3

single arm curl (1 min)

• (left)
• 30/12×6
• (right)
• 30/10×6

cycling (level 10 and level 20)

• 15:45/ 5 miles

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