LAST THREE DAYS

▼ 1. 2/9/09 - Mon -CARDIO/FLEXIBILITY

Weight: 214.

• Cardio - bike 120 bpm x 25 mins

• Flexibilty - gastroc, soleus, hamstrings, groin, hip flexors

▼ 2. 2/8/09 - Sun - UPPER BACK/CARDIO/FLEXIBILITY

▼ Upper back

• Pull ups

• One-arm cable row

• Hyperextensions

• Strict cable row

• Cardio - bike 130 bpm x 20 mins

• Flexibilty - gastroc, soleus, hamstrings, groin, hip flexors

▼ 3. 2/7/09 - Sat - SHEIKO #24

• Squat 225x5 (50), 260x4 (60), 305x3x2 (70), 350x3x6 (80)

• Bench 145x5 (50), 170x5 (60), 200x5x5 (70)

• Dumbell bench 50x10x5

• Dips BWx8x5

• Good mornings 185x5x5