Category: Exercise Database
Dreaded workout B with heavy lower body work. Focus is to strengthen legs and core to be able to properly complete a set of 10 reps on each leg doing a “Pistol”, which is a one legged squat.
Today was a bit easier, but still really tough. I moved up the sets from 30 to 42. Focus is to strengthen legs and core to be able to properly complete a set of 10 reps on each leg doing a “Pistol”, which is a one legged squat.
Alternating Shoulder Presses: 1 x 10, 1 x 11 w/ 15lbs
In & Out Bicep Curls: 2 x 16 w/ 15lbs
Two-arm Tricep Kickbacks: 2 x 15 w/ 15lbs
Deep Swimmer’s Presses: 2 x 12 w/ 15lbs
Full Supination Concentration Curls: 1 x 12, 1 x 13 w/ 15lbs
Chair Dips: 2 x 20
Upright Rows: 2 x 12 w/ 15lbs
Static Arm Curls: 2 x 16 w/ 15lbs
Flip-grip Twist Tricep Kickbacks: 1 x 16, 1 x 10 w/ 15lbs
Two-angle Shoulder Flys: 2 x 16 w/ 15lbs
Crouching Cohen Curls: 1 x 10, 1 x 12 w/ 15lbs
Lying-down Tricep Extensions: 2 x 15 w/ 15lbs
In & Out Straight-arm Shoulder Flys: 1 x 16 w/ 15lbs, 1 x 16 w/ 7.5lbs
Congdon Curls: 2 x 10 w/ 15lbs
Side Tri-rises: 1 x 12, 1 x 15
Ab Ripper X – No mat today, so I left this one alone 
I came into this workout with previous weight lose and activity, so its hitting the 2 set minimum has been easy.
I don’t think Lance Armstrong would fear my bicycle, but sometimes I do. Planning to ride from my house in Oklahoma City around Lake Hefner three times and then back.
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