10/27/2011

1 mile on the elliptical thingy
1/2 mile on the rower

3 rounds

Farmers Walk, 70#
4 Way neck machine, 100#, 8
LAteral Cable Crunches, 150# 15 per side L-pullups,5 cable crunches, 150# 15 per side
Fatbar sumo deadlift, 10 reps, 115#
internal and external rotations 5#, 10

3 rounds

Pushups, 10
Supine Rows, 10
Air Squats, 15

10/26/2011

15 minutes on the Stairmaster

2 rounds

70# farmers walk, about the distance around a tennis court
4 way neck machine, 100#, 8 reps
l-pullups, 5, first round, lunge and reach with 15# dumbbell, 10 per side, second round
hyper-extensions, 10
internal and external rotations, 5#

2 rounds

5 pushup burpees with a pull up
10 45# good mornings

Fair amount of DOM from Monday so I cut it short today. Basically my plan is to work from the "core" outward, slowly.

10/24/2011

15 minutes on the StairMaster

3 Rounds
Farmers Walk, 70#, about the distance around a tennis court
Cable Crunches, 150# 20, 5 L-pull ups, Lateral Cable Crunches, 150# 15 on a side
95# Good-mornings
Side bends 40X, 10, V-Sit weighted twist, 15#, 20
Internal/External Rotations, 2.5# 10

2 rounds
Push up burpees with a pull up, 5 reps
Plate Swings, 25#, 10