▼ 1. 4/1/09 - Tue - SHEIKO #4
Weight: 210. Time: 2:00.
Need to get weight back under control. This week is a repeat of last week (see last week for reason).
• Bench 150x5 (50), 180x4 (60), 210x3x2 (70), 225x3x4 (75)
• Squat 230x5 (50), 275x5x2 (60), 320x5x5 (70)
• Bench 165x5 (55), 195x4x2 (65), 210x4x5 (70)
• A: Dumbell bench 50x10x5
• A: Good mornings 185x5x5
▼ 2. 3/30/09 - Mon - MISC/CARDIO/FLEXIBILITY
Weight: 209. Time: 2:30.
• Cardio - bike ?? bpm x 30 mins
• Hyperextension BWx20x3
• Pull-ups BWx10x3
• Abs decline 90x10x2
• Stretching - gastroc, soleus, hamstrings, adductor on machine, seated groin, hip flexors
▼ 3. 3/29/09 - Sun - MISC/CARDIO/FLEXIBILITY
Weight: ??. Time: 1:00.
• Hyperextension BWx20x2
• Single-arm cable row 80x10x2
• Cardio - bike ?? bpm x 20 mins
• Stretching - usual? I forget
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