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Wednesday, December 30, 2009

Monday and Wednesday

Reverse bands bench with blue bands (all the weight in the hands up top): worked up to 500 X 3, X 2 off of 2 soft boards.
Slight Incline DB Bench: 3 sets of 10 with 100's
Shoulder Press with Dumbells: 50 X 12, 60 X 12, 60 X 12
E-Z curls: 55 X 20 for 2 sets.

Wednesday: 405 X 8 or 10 sets of 2 conventional, 405 X 8 sets of 2 sumo. Everything felt nice and heavy tonight.
Kettlebell Squats: did 8 reps with 20, 24, 28, 32, and 4-5 reps with the 40Kg
Glute hams: 2 sets of 5 (felt a little crampish in my hamstrings so i stopped there).
Ab Wheel: 3 sets of 8
Step Mill with 20 lb weight vest for 20 minutes fairly slow paced.

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