Saturday, September 12, 2009

Friday Workout Log

Friday September 11th, 2009

First here's my workout from Friday.

TRAINING: Upper Body

Superset 1:
Unassisted Pull-Ups -- 1r (thats all I can currently do, LOL) + 5 5 second holds with negatives
Wide Grip Row- 40#/15r, 45#/12r, 50#/10r, 60#/8r, 65#/8r
Chest Press Machine w/ roller- 40#/15r, 45#/12r, 50#/10r, 55#/8r x 2 sets

Superset 2:
Lat Pull Down- 50#/15r, 55#/12r, 60#, 10r, 65#/8r, 70#/8r
DB Bench Flyes- (#is total): 30#/15r, 40#/12r, 40#/10r x3 sets

Superset 3:
Close Grip Row- 45#/15r, 55#/12r, 60#/10r, 70#/8r
Bench Dips- 4X15

Superset 4:
v-bar bicep curls: (# is plate weight added to bar)- 5#/15r, 10#/12r, 15#/8r
Seated Dip machine: 60#/15r, 65#/12r, 70#/10r

CARDIO: 15 minutes treadmill sprints w/ 1 min sprint at 8.0 and 30 second walk at 3.5 an then 15 minutes treadmill walk at 8% incline at 4.0 speed




2 comments:

Christina said...

LOVE the workout! You are catching up to me! Way to go :)

Mandy said...

thanks girl :) i'm not quite catching up to you... LOL :)


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