Accountable take 2!
Tie kwan do workout 1 hour.
Pelvic tilt workout 1 minuet.
E Z curl 125×5 145×3
E Z curl with 55lbs into 1-2 block with punch in medium horse stance into rope pushdowns with 60 lbs.
15/15/15/14/14/14/13/13/13/12/12/12/11/11/11/10/10/10/
15/15/15.
Close grip bench superseted with preacher curls and with pelvic tilt crunches.
115×15 55×10 50
115×15 55×10 50
Totals 9sets triceps 11sets biceps
About 1/2 hour self defence workout not counting warmup work.
