Monday, August 5, 2013

back from vacation

10 days in the woods, hiking, napping and playing with kiddos. now i'm back and ready for the heat.


friday:

Hex deads
135x10
185x5
205x5
185x5
185x5
185x4

Leg press
225x10 (4 sets)

Calf raise
225x20 (4 sets)

Assisted pull up.
6x5 with 90 pound

Low row 4x10 @80

Shoulder press 5x6 @60

Uphill walk 15 min @ 15 percent 3.5 mph
Stair climber 10 min intervals


Saturday:
20 min of intervals on treadmill 20/40 @9.5mph
then medicine ball work for 80 reps.

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