Monday, December 3, 2007

week 10/12

MON. DEC. 3
BOSU Plank
Push up Plank
Uneven Plank with a medicine ball 1x each side.
Elbows Plank

Side to Sides 2 min. holding 25 lbs. plate.

Hand Walk out 3 x 4 each with 50 lbs. DB in each hand.
(Went A LOT heavier on this 1. I had a rock climber I trained with at the gym do these too with less weight too til failure. )

Military Press in the rack 4 x 6 205 lbs.
DB Press sitting on stability Ball 4 x 6 55's lbs.
Laterals and Rear Laterals sitting on stability Ball
4 x 5 50's lbs.

Squat Hops holding 35 lbs. plate 3 x 10

Chins 4 x 5
Low Cable Rows on stability ball 120 lbs. each side.
4 x 5

Eliptical Intervals 4 x 30 sec. uphill high resistance
/1 min. flat and manual.
Bottom Position Squat 4 x 10 @ 75% 1RM (305 lbs.)
(Fealt way better. Could've done 315. The weight went right up and stayed stable throughout. )


Fealt A LOT better as a whole today! Back was a lot better and not sore or tender. Was worried that I tweeked it earlier and didn't know from what or really ripped it with pain and stiffness in low back, hips and hamstring/glutes. Fealt like a burning ring around the waist. But nothing POPPED! and all good tonight. WHEW! Will get A.R.T. done next week to be sure. This is the tough one of the 2 work outs in this part so Wednesday's gonna be easy now!)
-JEFF

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