The lifting:
45 Degree Leg Presses x 3s x 10r @ 300lbs
DB Step-Ups x 3s x 10r @ 35lbs
Seated Leg Curls x 3s x 10r @ 115-120lbs (I did 120 lbs.)
DB Reverse Lunge x 3s x 10r @ 40lbs
Incline DB Flyes x 3s x 10r @ 25lbs
Dips for Chest x 3s x 10r @ 65lbs or less of assistance (use the one's where you kneel so that you can bring a bench close to it for the flyes) (I did 65 lbs assistance.)
T-Bar Row x 3s x 10r @ 35-45lbs (use the machine in the free weight area) (I did 35 lbs.)
Overhead DB Pullover x 3s x 10r @ 25-35lbs (on your back, knees bent and on the floor, use a weight plate) (I did 25 lbs.)
Barbell Upright Rows x 3s x 10r @ 50-60lbs (I used a 50 lb BB.)
DB Front Raises x 3s x 10r @ 15lbs
BB Curls x 3s x 10r @ 40-50lbs (I used a 40 lb BB.)
Machine Triceps Extensions x 3s x 10r @ 40-50lbs (I did one set at 40 lbs and the rest at 50 lbs.)
Plank x 3s x 10r @ 10 second holds
Tomorrow I rest and Saturday, *gulp*, HALF MARATHON! Then Sunday, the Indoor Try-a-Tri... Let the Tylenol consumption begin... :)
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