At 24 Fagness, Frisco, TX
Elliptical - 10 min
Bike - 12 min
Hammer Strenfff High Row - 4x10-12
Curl Machine - 3x12
January 2009 Archives
Warm-up
Shoulder traction
stretching
Clay's Lat - 2x10
Pushdowns - 1x20
3 Board Press w/Apollon's Axle
122x10, 172x3, 212x3, 262x3, 302x3, 352x1
352x3 <--- add 3 Board, 372x3, 392x1, 412x1
Lat Pulldown - 5x5-8
Standing Dumbbell Press - 50x20, 75x12
Shoulder Horn - 2x12
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
SS Bar Box SQ - 155x3, 245x3, 335x3 <-- add belt, 385x5 <-- add briefs, 425x3, 475x2, 515x1, 535x1 PR, 555x1, PR
EFS Power Squat close stance ATG - 225x8, 315x8, 405x8
GHR jacked up 12" - 3x8
Hanging Leg Raise - 4x12
DE BP - 185 + minis x3x6
BP - 295x13
KB Ext on Stability Ball - 33x12-15x3
Pullups - CG - 2x8, Wide - 2x8
LTWY Raises - 2x32
EZ Bar Curls - 2x12
DE BP 1 Board - 185x1x2 (C,W), 205x1x2 (C,W), 225x1x2 (C,W), 245x1x2 (C,W), 275x1x2 (C,W), 315x1x2 (C,W)
CG 3 Board - 315x5, 365x5
BAG CSR - 4x10-12
LTWY Raises - 2x12
