03*26*2012

laid back pace this time, no hurrying

DB Push Press: pair of 75# DBs- 5x5 .... full squats and touched DBs overhead

DB 1 arm Clean and Press: 95# DB- 8 singles each side  .... no effort to get DB up

DB 1 arm Rows: 75# DB (fat gripz): 6, 6, 7 reps each arm  .... grip getting better

Hip Extensions: 130#- 3x10 each leg

DB Decline Pullovers: pair of 35# DBs- 13, 10, 8 reps .... less than expected

Rev grip Pulldowns: 132#- 5x5, 156#- 4x2, 144#-  2 reps ....... used 2 handles and pulled apart at bottom

Leg Curls (Mag): 90#- 23 reps, 130#- 7 reps, 150#- 2x4, 170#- 3x2

BP Shrugs (LF): 100#- 2x15, 130#- 13, 10 reps

Cable Row to Neck: 72#- 2x17, 96#- 12 reps, 108#- 10 reps, 120#- 10 reps, 132#- 2x7

Cable Standing Rotations: 72#- 3x8 each side

Crunches (on Swiss ball and DB on chest): 50# DB- 3x25

Footwork (med theraband around ankles): dynamic diagonal steps- 6x trips, lateral skips- 4x trips, backward walk- 3x trips

OH Twists: 22# bar- 13, 21, 21 reps

20 min walk home from gym (little faster pace)