Monday's training
12:45 pm to 3 pm @ power shack
15 min warmup
Speed Bench
Power Jerk
Push Press
Press
Hammer Incline Press
1 Arm DB laterals
Pulldowns
Hammer 1 Arm rows
Diesel Shrugs superset DB Shrugs
Rope Pulls to face superset 1 legged calf raises
8 pm @ work gym
walk treadmill 45 min, up to 3.5 mph, up to level 11, 2.35 miles
Wierd day, tech called off while I was at the gym, so my schedule changed from 3 pm start to 5 pm start...so I just worked out more. Felt good.
Earl
"To begin, begin." ~~Peter Nivio Zarlenga
Didnt do as much as usual because I was getting my body fat taken. Had a good work out none the less.
Treadmill:
* 5 minute warm up
* 10 minute jog (4.7)
* 3 minute cool down
* 2 minute run (5.4)
Push-ups 4 sets of 6 with only 10 seconds or less between the set
Sit-ups on stability ball 4 sets of 12 (after 3 sets that I did trying to find the "sweet spot")
Lateral presses, 25lbs 4 sets of 12
Chest Press, 35lbs 4 sets of 12
Lower back (butt lift) lifts, 4 sets of 8
Arc Trainer:
* 6 minutes L10, R45
* 3 minutes L10, R45
Stair Master:
* 2 minutes (Varied speed)