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Thursday, December 10, 2009

Wednesday and Thursday

Wednesday:
Deadlift work sets were 8 reps alternating conv and sumo each set: 315, 405, 455 (did one extra set of 8 to finish).
Reverse incline row: 4 sets of 8 with 100 lb dumbells
Dale Throughs (so termed by spud) They are a hybrid of a pull through and goodmorning: The band is choked off on a piece of equipment and you do good stiff leg goodmornings with it. 3 sets of 15 with blue band.
Heavy chain drags backward: 4-5 rounds of 30 steps each. Not as hard as they should have been, but I will save that for another day.
High hanging leg raise: 4 sets of 6
Reverse Hyper: 1 set of 20
Foam rolled lower body to finish up

Thursday: 2 laps with the prowler to cardio/warm up.
Speed bench off one foam board: 185 X 2 sets of 3, 225 X 2 sets of 3, 275 X 2 sets of 3
4 board press: 1 set of 8, 1 set of 10, 1 set of 20. Some of these sets were super set with triceps pushdowns.
Band assisted dips: 5 sets of 12-15
Superset triceps ext and 1/4 dips: 3 rounds of this then a drop set on the triceps ext.

First Thursday workout in a while.....nice to get one in.

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