3/17/10 Workout

Wednesday 5:15pm

Upper Body Pull + Core

Warm-up: Pelvic bridge/supine straight leg raise/bent knee iron cross/bird dogs/weigted calf+achilles stretch/x-jacks/seal-jacks/basic-jacks/band static pec stretch/internal rotation stretch

1. Lat Pulldowns - 1x20/50lbs, 1x10/100lbs
2. Chin-Ups - 1x8/1x7
3. Bent Rows - 135x6,180x6,225x6,250x5
4. Wide Hammer Row - 140x8,190x8,210x8,210x8
5. Single Arm Lat Pulldown - 70x6,70x7
6. J-Pulldowns - 120x12,150x15
7. Seated Dumbell Power Cleans - 20x8,20x8
8. Barbell Curls 95x6.115x6,115x6 drop to 65x9
9. Iso-hold Dumbell Curls - 20x8,20x8
10. Standing DB Wrist Curl 40x15,50x12,40x15
11. Sprinter Sit-Ups - 2x10
12. Long Arm Sit-Up - 2x10
13. Bicycle Kicks - 2x25

Minimal post workout static stretching (no time). Rested between 60 - 90 seconds on all exercises (30 seconds between core exercises).

Had a pre-workout caffine drink, and a post workout 4 part carb - 1 part protein drink (P90X Results & Recovery) w/creatine (BSN Cell Mass).

A great workout. The diet has been back on track for 3 days, and has made me feel so much better.

I will try to post more workouts as time allows.