Workout 9/2/13

Run – 7 miles at 9:49 pace

Lift

Circuit 1	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.
Seated Calf Raise	6/90	6/95	6/100	6/105	5/107.5	5/107.5
SL hammer curl	6/2×20	6/2×20	6/2×20	6/2×20	6/2×20	6/2×20
Cable Tricep ext	6/42.5	6/42.5	6/42.5	6/42.5	6/42.5	6/42.5

 

Circuit 2	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.	Reps/wt.
Decline Sit-ups	12/12	15/12	15/12	20/12	20/12	20/12
Prison Curls (bicep)	2@25 3@20	2@25 3@20	2@25 3@20	6/20	6/20	6/20
Skull Crushers	5/35	5/35	5/35	4/35	4/35	4/35

• All weights in lbs
• Unilateral exercises, reps and weights listed per side
• Sl=single leg

 

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