Goodbye Figure; Hello NPC Fitness!

11:00 AM

After meals 1 & 2

Substance WPI + Xtend + Creatine Mono during work out

Pre work out supps:

JavaFit x 2 cups

2 Thermal Rage

1 ALA

**The following is a modified compound super-set, the first exercise is done (squats) and then the next (SLDL) with no rest, then back to the first.  All 8 sets are completed before moving onto the next mod comp superset**

Super set #1 

BB Squats, to parallel, forward foot stance

4s x 12r @ 70 lbs
DB SLDL @ 30 lbs (each hand)
4s x 12r

Super set #2 

Walking DB Lunges

3s x 12r @ 20 lbs each hand

Squat Jumps aka Bunny hops

3s x 12r holding a 12 lb core ball overhead

Super set #3

Seated Leg Curl

4s x 15r @ 55,60,65,70

Prone Glute Extension (uni)

4s x 15r @ 40,45,50,40 each leg

ABS  (also done in super set fashion~do all 3 exercises w/o rest, then rest for 30 sec and start again at the first exercise)

Reverse crunches w/ med ball between knees x 25

Straight legged raises x 15

Plate load abs (handles overhead grip, pull forward)

3 x 15 @ 20,30,40

Repeated 3x each

Cardio ~ Stair Climber x 21 minutes @ level 5,6

ARC Trainer x 20 minutes @ level 15,16,17

Peace.~J.

This entry was posted on Monday, January 22nd, 2007 at 11:00 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.