Monday, November 28, 2011

reggae and calypso

looooong day today.

got to the gym late.

shoulder warmup
active stretches

(1) standing military press; 5x85, 3x95, 7x105
(2) standing military press; 10x75,75,70,70,70
(2) bicycle crunch; 5x20
(3) chins/pullups; 5x9
(3) cable high to low chop; 10x50,60,70,80,90
(4) dips; 5x11
(4) roman chair; 5x11
(5) cable chest fly; 3x10 @ 25
(5) 1-arm cable squat row; 3x10/arm @ 50

tabata row x 5min. (1083 meters total)

few stretches

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