Warmups
Rower: 5minutes (2:12.0/500m)
Other
Machine Reverse Row: warmups, 89x6, 96x6, 103x5, 96x6, 89x6
Incline Db Press: warmups, 30x12, 40x12, 40x10
Machine Bench: 62x12, 69x12x2
Pulldowns: 48x25, 54x20
Machine Shrugs: 2 sets of 25
Tricep Machine: 54x8, 48x25
X-Trainer: 20minutes (#1/65-70rpm)
Notes
I have decided to morph into an off-season phase, to give my body a break from the constant hammering. Felt quite good following this workout. No aches or pains to speak of. I will hurt tomorrow, but that's a better type of hurt.
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