BOM Advanced - Stage 3 - Week 14 - Workout A (4/23/07)
Ab Circuit:
Thin Tummy Leg cycle x 10 x 5sec hold
sit up x 10
russian twist w\ leg cycle x 30
1 arm, 1 leg plank x 10 x 5sec hold
Strait Set
A1: Seated DB curl
Work Set:
1x5 @ 39
1x4 @ 44
Strait Set
B1: Seated DB Curl
Work Set:
1x10 @ 27.5 -5.5
Strait Set
C1: Reverse Grip EZ Bar Curl
1x9 @ 33 -11 +8reps
Strait Set
D1: BB Row
1x5 @ 187 +11
1x5 @ 187
Strait Set
E1: BB Row Reverse Grip
1x10 @ 165
Strait Set
F1: BB Row Wide Grip
1x15 @ 135
Strait Set
G1: Chin Up
Work set:
1x5 @ BW
1x5 @ 11 +11
Strait Set
H1: Pull Up
1x5 @ 11 +11 +1rep
Strait Set
I: Pullup Wide Grip
1x8 @ BW +3reps
Notes:
Decent finish. I was lacking caffeine this morning. I wouldn't go so far as to say that it hurt performance as it hurt enthusiasm. The rows were sloppy, I think it had more to do with a crappy warmup than anything. The chins went well.
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