January 13, 2011

5 minutes on the pop-cycle, just no boredom tolerance today.

3 Rounds
Gravitron Pull ups/Dips, 40%, 12, 10, 8
Blast offs, 12, 10, 8

3 Rounds
push ups, 12, 10, 8
supine rows, 12, 10, 8
split squats, 12, 10, 8

2 rounds
Farmers Walk, 80#, 85#
4 Way neck machine, 150, 4x4
Lateral Cable crunches, 10 per side
Farmers Walk, 80#, 85#

3 rounds, internal/external rotations, 10#, 10 reps
1 set of vertical rotations, scapular plane, 20 reps, 2.5#

2 rounds
wrist/reverse wrist curls, 30#/15#, 10

While no work out to write home about it does mark some progress. I'll take that to mean I'm back in the game. Not where I left the game, but, back in none-the-less.