03/03/20
5:45am
5 minutes on treadmill (0.47 miles, avg HR 158, max HR 173)
32 minutes resistance training (avg HR 138, max HR 171)
cable seated low V-grip rows;
8 reps at 115lbs
7 reps at 130lbs
6 reps at 145lbs
Machine leg curl:
8 reps @ 180lbs
7 reps @ 185lbs
6 reps @ 190lbs
Head still drill torso twist w/medicine ball;
3 sets of 10 reps at 12lbs
Wide grip pull down;
6 reps at 110lbs
6 reps at 130lbs
6 reps at 145lbs
Seated cable perpendicular shoulder shrug;
16 reps at 160lbs
16 reps at 180lbs
16 reps at 200lbs
Walking Isometric kb shoulder carry;
50 yards @ 20lbs (each arm)
50 yards @ 15lbs (each arm)
50 yards @ 15lbs (each arm)
Cable bicep curl;
6 reps at 90lbs
6 reps at 90lbs
6 reps at 90lbs
db reverse fly; (weight listed is for each db);
8 reps at 15lbs
7 reps at 20lbs
6 reps at 20lbs
-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin
5:45am
5 minutes on treadmill (0.47 miles, avg HR 158, max HR 173)
32 minutes resistance training (avg HR 138, max HR 171)
cable seated low V-grip rows;
8 reps at 115lbs
7 reps at 130lbs
6 reps at 145lbs
Machine leg curl:
8 reps @ 180lbs
7 reps @ 185lbs
6 reps @ 190lbs
Head still drill torso twist w/medicine ball;
3 sets of 10 reps at 12lbs
Wide grip pull down;
6 reps at 110lbs
6 reps at 130lbs
6 reps at 145lbs
Seated cable perpendicular shoulder shrug;
16 reps at 160lbs
16 reps at 180lbs
16 reps at 200lbs
Walking Isometric kb shoulder carry;
50 yards @ 20lbs (each arm)
50 yards @ 15lbs (each arm)
50 yards @ 15lbs (each arm)
Cable bicep curl;
6 reps at 90lbs
6 reps at 90lbs
6 reps at 90lbs
db reverse fly; (weight listed is for each db);
8 reps at 15lbs
7 reps at 20lbs
6 reps at 20lbs
-3000mg Vitamin D3
-99mg potassium
-250mg magnesium
-GNC Mega Men Multivitamin