03.04.2010
HEAVY BACK
calf press
(180 lbs/ 100 total reps/4:30)
bands
light ext. rotations
wide grip pullups
- bw/21( rest/pause reps)x1
(52 total/ 4:06)
hammer s. front pulldown
- (left)
- 110/11(3,3,3 rest/pause)x1
- (right)
- 110/15(3,3,3 rest/pause)x1
inverted row w/ feet raised (2 min)
- 45/8×2
- bw/15×1
cable rows
- 80’s/9(3,3,3 rest/pause)x1
smith machine shrugs (30 sec int)
- 230/5×10
rear machine flyes (1 min)
- 120/10×1
- 120/10(90/8 drop)x1
- 120/8(90/8,60/12 drop)x1
cycling(level 10 )
- 13:44/ 5 miles
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