c_diesel_1972’s BodyBlog

Warm-up stretch 10 mins

Dumbbell laterals 20x 10,10,10

Dumbbell flyes  30×10,10,10

Bent over rows 100×10,10,10

Standing Calf raises 190×10,10,10

Curls 65×10,10,10

Squats 135x 10,10,10

Upright Rows 95 x5,5,5

Bench 135×5,165×5, 170×5

One Arm Rows 70×5,5,5

Standing Calf Raises 290×5×5×5

Tri Extensions 75×5,5,5

Squats 185×5×5×5

Stretch

Sunday: Rest 9 Nov 08

Monday 10 Nov 08

Stretch/warmup

3 mile run

PT card 1

Now I will go enjoy a nice beautiful day and celebrate the Marine Corps Birthday! Happy 233rd to all Marines everywhere!