June 23, 2009~Training
Fasted cardio/stairmaster 40m, Level 4 SS (steady-state)
Romanian Barbell Deadlift
115 x 9 115 x 9 115 x 9 115 x 7 = F
Prone Leg Curl, feet close together
80 x 12 80 x 12 80 x 12 80 x 12
Reverse Hack Squat
90 x 15 90 x 15 90 x 15
Cable Curls
70 x 12 75 x 10 80 x 7 80 x 4 = F
Narrow Grip Barbell Curls
60 x 7 60 x 7 60 x 7
Bodyweight Tricep Dips
1 x 9 1 x 7 1 x 7
Straight LEgged Raises
3 x 25
Reverse Crunches w/ med ball (6lbs)
3 x 20
Power-Scissor Crunches (burst style)
3 x F (around 10)
Post work out cardio
30 minutes on Elliptical; HIIT style
5m easy pace 1 minute super-fast pace; repeat for 30 minutes
