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tue |
thu |
sat |
tue |
thu |
sat |
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11/13 |
11/15 |
11/17 |
11/19 |
11/21 |
11/23 |
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Stairs |
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minutes |
20 |
20 |
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hr |
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level |
10? |
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Back |
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lat pulls (in) |
7 |
8 |
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Trotter pulldown |
palm down? |
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seated row (in) |
70 |
80 |
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Icarian vert row |
palm down? |
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Arms |
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bicip curl (up) |
3 |
3 |
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Trotter arm curl |
palm up? |
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tricep curl |
80 |
80 |
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Icarian |
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Chest |
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chest press |
6 |
6 |
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Trotter incline press |
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chest fly |
80 |
80 |
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Icarian pec fly |
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Legs |
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1 |
leg extensions |
90 |
90 |
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Flex Fit |
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2 |
leg curls |
60 |
65 |
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Nautilus |
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3a |
inner thighs |
80 |
85 |
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Nautilus |
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3a |
outer thighs |
95 |
105 |
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Nautilus |
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3b |
sit/stand squats |
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3c |
wall sits |
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Shoulders |
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shoulder press |
no |
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Nautilus overhead press |
back compression? |
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lat raises |
90 |
100 |
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Nautilus (10.3) |
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Abs/Lower back |
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1 |
bridge, alt leg lift |
3x12 |
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2a |
reverse crunch |
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2b |
Roman chair |
3x12 |
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Stretching |
30s, twice |
|
30s, twice |
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Lats |
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Ham strings |
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trunk rotate |
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chest |
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