roundballnz: (Default)
Workout today rocked ...... will post this weeks thoughts tomorrow

Workout A - 2K5
Bodyweight warmup x2
1A) Prisioner squat 10 reps
1B) Elevated Push-Up 8 reps per side (used med-ball)
1C)SB leg curl 12 reps

Warmup - superset
1A - BB Squat : 8 Reps - 60kg/8, 60kg/8
1B) DB chest press: 6 Reps 22.5kg/8 22.5kg/8

1A - BB Squat : 8 Reps 100kg/8, 100kg/8, 100kg/8
1B) DB chest press: 6 Reps 27.5kg/8, 27.5kg/8, 27.5kg/8 * left arm is a tad weaker*

2A) BB RDL: 8 Reps 80kg/8, 80kg/8, 80kg/8 ** used split grip**
2B) Decline Spiderman pushup: 5 Reps per side 6/6, 6/6, 6/6 **toes edge of bench only **

3A) BB step-up: 10 Reps peer side ** step thingy** 60kg- 8/8, 60kg-8/8 60kg-8/8
3B) DB rear deltoid raise : 12 Reps 15kg/12, 15kg/12,15kg/12,

+ Intervals from Feb workout Squats 40 secs - hold 10 secs & repeat

Ipod: Placebo 

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roundballnz: (Default)
roundballnz

November 2011

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