7:30 mile 3 x 10 overhead press @ 50lbs 3 x 20 crunches 3 x 10 lat pulldowns 3 x 10 seated leg curl @ 80lbs 3 x 10 seated leg extensions @ 90 lbs 3 x 15 rotary calf @ 110lbs
Archive for July, 2010
9-minute mile 3 x 10 incline press @ 60lbs 6 x 20 crunches 3 x 10 dual axis row @ 70lbs 3 x 10 tricep press @ 120lbs 3 x 10 rotary chest @ 80lbs
9:30 mile @ level 1 incline 3 x 10 shoulder press @ 40lbs 3 x 10 leg extensions @ 50lbs 3 x 10 arm curls @ 50lbs
10 minute mile 3 x 10 chest press @ 60lbs 9 x 20 crunches 3 x 10 tricep press @ 60lbs 3 x 10 seated leg curl @ 70lbs 3 x 10 rotary incline chest press @ 40lbs 3 x 10 tricep pulldowns @ 60lbs 3 x 10 lat pulldowns @ 90lbs 3 x 10 [...]
2 miles on the treadmill @ 10 min pace 3 x 10 rotary shoulder @ 40lbs 9 x 20 crunches 3 x 10 curls @ 50lbs 3 x 10 curls @ 70lbs 3 x 10 rotary shoulder @ 40lbs 3 x 10 shoulder press @ 50lbs 3 x 10 lateral row @ 90lbs 3 x [...]
