Run 30 min- 3.28 (FBPR!)
Row 500m internvals w 1 min rest between x 5- slowest 1:51.5
1 arm sides & middle bridge hold 45 sec, 20 tippy toes calf raises x 3
stretch
Friday, January 28, 2011
Wednesday, January 26, 2011
Tuesday- Legs, Shoulders & Row
Deadlift pyramid- 135,185,225
Butterfly pyramid- 70,80,90
Row 5k- 19:58
Stretch
Butterfly pyramid- 70,80,90
Row 5k- 19:58
Stretch
Tuesday, January 25, 2011
Monday- Chest & Bi, Cardio
Decline dumbbell press pyramid- 45,50,55
1 arm Arnold curls pyramid- 20, 22.5, 25
Run 20 min, walk up hill 10 min
1 min bridge holds, 20 calf raises w 1 min rest x 3
stretch
1 arm Arnold curls pyramid- 20, 22.5, 25
Run 20 min, walk up hill 10 min
1 min bridge holds, 20 calf raises w 1 min rest x 3
stretch
Monday, January 24, 2011
Saturday- Chest, Tri & Cardio
Hammer strength pyramid- 140,160,180
Tri extensions (belt machine) pyramid- 40,50,60
Row 10k- 40:38 (FBPR!)
Long stretch
Tri extensions (belt machine) pyramid- 40,50,60
Row 10k- 40:38 (FBPR!)
Long stretch
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