the legs feed the wolf

[gobbla]

a few days ago

thin tummy x 10
situp x 10
russian twist x 30
pushup hold x 10

*weight in lbs*
wrist curl x 30 @ 20lbs

EZ lying tri-ext x 10 @30
Tri Pushdown x 10 @ 120
Dip x 10 @ BW

Reverse DB Fly x 12 @ 10
DB Fly x 12 @ 20

Seated Row Neutral X 21 @ 160
DB Decline press x 21 @ 45

Seated Row to Neck X 6 @ 140
BB Bench Press to Neck x 6 @ 115

************************
Today
20min on treadmill, running slow but almost had a heart attack

thin tummy x 10
situp x 10
russian twist x 30
pushup hold x 10

*weight in lbs*
wrist extension x 30 @ 10

DB Incline Curl x 10 @ 30
EZ Bar Reverse curl x 10 @ 50
DB Seated Hammer curl x 10 @ 20

DB Lying Pullover x 12 @ 55
DB seated Lateral Raise x 12 @ 10

Lat Pulldown x 21 @ 160
DB Arnold Press x 21 @ 30

Wide Grip Pullup x 6 @ BW
BB Seated Shoulder Press x 6 @ 40

[gobbla]

3m jog - untimed....near death experiance

[twinsavsvikingsfan]

20min on treadmill, running slow but almost had a heart attack

3m jog - untimed....near death experiance

what's up?

[gobbla]

just a little beat up. all the workouts + funky scheduling caught up. the stupid treadmill was on an "aerobic" program and immediately raised up on a big incline and kept going up and down, up and down, up, up, up, down. bastard thing.

felt good today, took it a little easy electing not to jump any lifts.

ab circuit
toes to sky x10
crunch with legs elevated x 15
side raises x 15
thin tummy x 10

Standing Single leg Calf Raises 10, 10 lvl 6 then strip set 10+10

Leg Curl x 15 @ 50
Leg Ext x 15 @ 55

Supine Hip Thigh Ext x 20
Ski Squat x 5 stops (didn't do this...forgot my watch)

Single Leg Stiff Leg Deadlift x 15
Static Lunge Back Leg Elevated x 15

Deadlift x 6 @110
Hack Squat Sled x 6 @ 30

Wide Grip Shrug x 10 @ 60
Shrug x 10 @ 60
Shrug Reverse Grip x 10 @ 60

[gobbla]

felt good today...which was handy since today was a triple workout

3m jog...un-timed, no near death
(weight in kg)
thin tummy x 10
situp x 10
russian twist x 30
pushup hold x 10

*weight in kg*

EZ lying tri-ext x 10 @15
Tri Pushdown x 10 @ 20
Dip x 10 @ BW

Reverse DB Fly x 12 @ 5
DB Fly x 12 @ 10

Seated Row Neutral X 21 @ 65
DB Decline press x 21 @ 22.5

Seated Row to Neck X 6 @ 50
BB Bench Press to Neck x 6 @ 40

DB Incline Curl x 10 @ 12.5
EZ Bar Reverse curl x 10 @ 15
DB Seated Hammer curl x 10 @ 12.5

DB Lying Pullover x 12 @ 45 (lbs)
DB seated Lateral Raise x 12 @ 10 (lbs)

(Sub) Pullup x 6
DB Arnold Press x 21 @ 25 (lbs)

Wide Grip Pullup x 6 @ BW
BB Seated Shoulder Press x 6 @ 45 (lbs)

the gym shut down on me halfway through the last workout, so I finished at the casa

[jruck37]

That's a lot of work, man...

Have you recovered yet??

[gobbla]

yeah, I did one more days workout there than I should have in hindsite. Feel pretty good physically. The workouts aren't TERRIBLY stressfull. The boys are pretty tender though