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Friday, April 17, 2009


Todays Workout:

DB Push Ups w/Single Arm Pulls 3 Sets 10
Flat BB Bench 5 Sets
135lbs x 15
185lbs x 10
205lbs x 8
225lbs x 6
245lbs x 4

Incline DB Press 4 Sets
60lbs x 10
65lbs x 8
70lbs x 6
75lbs x 6
Speed Cable Press 3 Sets 60lbs x 30

Close Grip Bench 3 Sets 135lbs x 8
Dips 3 Sets 10
Russian Get Ups 3 Sets 25lbs x 8,7,6

BB Thrusts 3 Sets 30lbs x 10 each arm
Incline DB Press Alternating 3 Sets 40lbs x 7 each arm
Rope Pushdown 3 Sets 60lbs x 20

Dragon Flag 3 Sets 10
Seated Tricep Extension 3 Sets 60lbs x 10
Single Arm DB Clean and Press 3 Sets 50lbs x 5 each arm

3 Minutes of Planks

Ran 3/4 Mile

10 x 60 Yard Sprints w/15 sec rest

After the workout I came home and took Sparty on a nice 11:41 minute run. Tomorrow is a Pull Day. I also worked out with Doug and we do these workouts very quickly. The Main lifts are very hard because the only rest we take is after each Superset. Love it!!

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