Back Work:
Wed 8-10-11
Mobilty Warm Up
Lat Pulldown warm up
2 sets of 15
Back Ext
5 sets of 10
** Super Set w/
Pull Ups
BW 5 sets of 8
DB Alt Curls
3 sets of 8
** Super Set w/
DB Shrugs
3 sets of 15
Hammer Strength 1 arm row
1 x 13
2 x 10
** Super Set w/
Leg Lifts on dip station
3 sets of 10
DB Rear Delts
3 sets of 15
** Super Set w/
Hammer Curls
3 sets of 8
DB Windmills
40 x 10
45 x 10
Standing Elbow Strikes - Heavy Bag
3 sets of 40 (20R, 20L)
Elliptical 18 Mins
Felt great tonight! My body is starting to turn it on and just wants to keep working, it should be a good few weeks of training ahead!
~Costa~
Only the Strong Survive
|