Wed June 20, 2007
AM Fasted Cardio 45m StepMill + 15m Elliptical (FW & BW)
Back/Biceps/Hams
Red denotes my current high weight in an area I am trying to improve
Uni Bent Over DB Row
2×15 w/ 35 1×12 w/ 40 1×9 w/ 45
Bent Over BB Row~wide grip
3 x 12 @ 65 1 x 10 @ 75
EZ Bar Super Close Grip BB Curls (palms touching in center of bar)
2×12 @ 45 1×10 @ 50 1×7 @ 55
Standard Grip EZ Bar Curls, Standing
2×15 @ 55 1×4 @ 60
Horizontal Cable Curls ~ EZ Bar attachment
3 x 15 @ 60
Prone Leg Curl
3 x 15 @ 75 (intentionally moderate weight)
Standing Uni Leg Curl
2 x 15 ea side @ 40 1 x 12 each side @ 45 1 x 8 ea side @ 50
Seated PLATE LOAD leg Curl
3 x 15 @ 70, 80
Walking Lunges
20 steps FW, 20 steps BW x 4 sets
holding 20s on each side
Cardio2
48m StepMill (cross overs, kick backs, grapevines, double steps alternating in 1-minute cycles)
High Carb Day (not that high, lol)
