Archive for January, 2010
Seated Row:
10×5 reps – 70 lbs
Chest Press:
10×3 reps – 50 lbs
Leg Extensions:
10×4 reps – 100 lbs
Leg Press:
10×4 reps – 100 lbs
Pectoral Fly:
10×3 reps – 70 lbs
Rear Deltoid Fly:
10×2 reps – 70 lbs
I loved the reference to two amazing songs in today’s edition of Scary Gary by Mark Buford. You can find the two songs below, linked from YouTube. Enjoy.
Stationary Bike:
15 minutes, 3 minute cooldown
Pectoral Fly:
20×2 reps – 55 lbs
Rear Deltoid Fly:
10×2 reps – 55 lbs
Back Extensions:
10×2 reps
Sit-ups:
10×4 reps
Seated Row:
10×4 reps – 70 lbs
Back Extensions:
10×2 reps
Sit-ups:
10×4 reps
Chest Press:
10×2 reps – 50 lbs
Pectoral Fly:
20×2 reps – 70 lbs
Rear Deltoid Fly:
10×2 reps – 70 lbs
Seated Row:
10×4 reps – 70 lbs
Back Extensions:
10×2 reps
Sit-ups:
10×4 reps
Chest Press:
10×3 reps – 50 lbs
Leg Extensions:
10×2 reps – 100 lbs
Elliptical Trainer:
5 minutes, 3 minute cooldown
Seated Row:
10×4 reps – 70 lbs
Back Extensions:
10×3 reps
Sit-ups:
10×3 reps
Chest Press:
10×2 reps – 70 lbs
10×1 rep – 50 lbs
Leg Press:
20×2 reps – 100 lbs
Elliptical Trainer:
8 minutes, 2 minute cooldown
Pectoral Fly:
20×2 reps – 70 lbs
Stationary Bike:
10 minutes, 3 minute cooldown
Back Extensions:
10×3 reps
Sit-ups:
10×3 reps
Seated Row:
10×4 reps – 70 lbs
Leg Press:
10×2 reps – 125 lbs
Stationary Bike:
15 minutes, 3 minute cooldown
Seated Row:
10×4 reps – 75 lbs
Leg Press:
10×3 reps – 100 lbs
Pectoral Fly:
10×3 reps – 70 lbs
Rear Deltoid Fly:
10×2 reps – 70 lbs
Leg Extensions:
10×3 reps – 100 lbs
Stationary Bike:
15 minutes, 3 minute cooldown
Seated Row:
10×4 reps – 70 lbs
Leg Extensions:
10×3 reps – 100 lbs
Pectoral Fly:
3×10 reps – 70 lbs
Rear Deltoid Fly:
10×2 reps – 70 lbs
Tomorrow’s Gas Price, Today