hurs july 28/ 2011
MAF
DE squats- 6 sets of 2 @ 365, sqautting felt decent, getting a tight set up was toughan upper back has a huge rug burn from the yoke last weekend.
Chins X10 after each set
2 board press- (efts pro short bands red + black) bands X5, 135+bands X5, 175+bands X 5 sets of 5 (5th rep was hard work on each set), 95+bands X 2 sets of 10
Facepulls X20 after each set
DB row- 5 sets of 10/arm @ 120lbs
2 way shoulder raise- 2 sets of 15 (rear+side)
Dips- 2 sets of 15
Prowler- 2 trips low/high
500m row-1:30
The rower was super tough after the prowler, rest period between prowl/row was aprox 3 mins
Total devastation, laid on the floor for 20mins and then sat in my office for another half hour before I was capable of functioning normally.
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