BOM Advanced - Stage 3 - Week 13 - Workout A (4/09/07)
Ab Circuit:
Thin Tummy Leg cycle x 10
situp x 10
Russian Twist Leg cycle x 30
Single Arm\Leg bridge x 10
Strait Set
A1: Seated DB curl
Work Set:
1x5 @ 35
1x4 @ 45
Strait Set
B1: Seated DB Curl
Work Set:
1x10 @ 30
Strait Set
C1: Reverse Grip EZ Bar Curl
1x15 @ 20
Strait Set
D1: BB Row
1x5 @ 160
1x5 @ 185
Strait Set
E1: BB Row Reverse Grip
1x10 @ 145
Strait Set
F1: BB Row Wide Grip
1x15 @ 135
Strait Set
G1: Chin Up
Work set:
1x5 @ BW
1x5 @ 10
Strait Set
H1: Pull Up
1x5 @ 10
Strait Set
I: Pullup Wide Grip
1x5 @ 10
Notes:
We're back to doing things in a way that I can't lift heavy things. Damn it. The Rows were sloppy like usual. Over all a decent workout was had.
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