Friday, September 25, 2009

Long week

It has been a long week. Lots of activity with work, so I'm just happy the weekend is here. Gearing up for a wet long run tomorrow.

I hit the gym for some arms and shoulder work.


Weighted Chinups - 4x12
Weighted Dips - 4x15
Triangle pushups - 4x20
Isolated decline curls - 4x12
Superset - Dumbbell tricep extensions - 4x12, Dumbell hammer curls - 4x12


Barbell Shrugs - 4x15 for a 3 count
Superset - Dumbbell side raises - 4x12, Dumbbell shoulder press - 4x12
Plate around the head - 4x24


Weighted kneeups - 4x15
Side plank on a medicine ball - 4x75secs

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