Wednesday, June 06, 2007 12:53 AM
Bike
3 min warmup
10 min lvl 10 @ > 100 RPM (> 110 for the last minute)
Weights
30 straight arm pulldowns (triceps) @ 60 lbs (
+ 5 lbs)
30 bench press @ 70 lbs (
+10 lbs - used bar)
40 leg press @ 240 lbs
30 hamstrings @ 200 lbs (
+10 lbs)
40 calf extensions @ 210 lbs
40 shoulder shrugs @ 40lbs/hand
30 front plate @ 45 lbs