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Unread 2009-03-06, 11:48 AM   #25
Black-Top
 
Join Date: Feb 2005
Posts: 9,862
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7 am

4 mile run
decline crunches 3 X 30
weighted oblique side bends 25lbs 3 X 30 per side
cable crunches 85lbs 3 X 30


7 pm

wide grip pull ups 3 X 10
deadlift 135 1 X 10 warm up
205 2 X 10
245 2 X 10
285 1 X 12
hyper extensions 25lbs 4 X 12
1 arm db row 85lbs 4 X 12
lat pull 110 4 X 10
seated row 140 4 X 10
2 arm incline db row 35 4 X 10
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