Thursday, 19nov2009

Dumbell Incline Press: 55/55 x 8, 8, 8

Standing Dumbell Shoulder Press: 30/30 x 9, 9, 9

Dips: bodyweight + 12lb 9, 9, 9

Medicine Ball twist: 12lb x 30R/30L x 2

Crunch: x 20

Leg lowers: x 20 Right/Center/Left alternate

Windmill: 35lb x 8R/7L

Tricep Pulldown: 80 lbs x 10, 10, 10

Prone Y-Raise: 5 lbs x 12, 12, 12

Elbow Dip: bodyweight x 12, 12, 9

This workout took about an hour, averaging 30-90 seconds rest between each set and exercise.

Goals for next:

Dumbell Incline Press: 55/55 x 9, 9, 8

Dumbell Shoulder Press: 30/ 30 x 10, 10, 9

Dips: +12 x 10, 10, 10

Windmill: 35lb x 8R/8L

Russian Ball Twist: 12lbs x find a baseline

Crunch/Leg Lowers: 25/25

Dumbell Nose-Breakers: 20/20 x 7, 7, 7

Prone Y-Raise: 5 x 13, 13, 13

Elbow Dip: 12, 12, 11