02-14-2013  (co)


Getting ready to return to Judo training after long injury timeout


Standing Pullovers: 95#- 3x10

BB Curls/Rev Military Press: 115#- 3x5, 135#- 3x5

DB Clean Pulls: pair of 80# DBs- 2x5, pair of 95# DBs- 5x5 .... good extension

DB 1 arm Clean/Press: 100# DBs- 5 singles each arm

DB Step Ups: pair of 80# DBs- 10x5 each leg ..... grip limited reps

DB Peterson Step Ups: pair of 45# DBs- 5x7

Pulldowns: 165#- 10 reps, 180#- 3x7

Hip extension (LF): 150#- 14 reps, 190#- 2x11 each leg

Close grip Tri Pushdowns: 100#- 4x10

Cable Rear Kickback: 50#- 3x17 each leg