Workout 121, Thursday, December 25, 2008, Arms/Cardio

1:00 pm
Arm Super sets = 120 reps
Preacher Curles 3 sets (15x12,17.5 x10, 20x8)
Standing Tri Extensions 3 sets (70x12, 80 x 10, 85x 8)
Wrist/forearms 3 sets (55x20)
Stationery Recumbent Bike - 50 minutes Intervals level 8

2:15 PM

Workout 122 December 24 - Core strength and Cardio

3:36 PM
Warm up Row - 10 minutes
PPushups
Advanced = 81
Regular 2 minutes drill 3 sets (15, 15, 14) = 44
Wide 2 minute drill 3 sets (12, 12, 13) = 37

Regular = 63
Regular 2 minute drill (12, 12, 6) = 30
Wide 2 minute drill ( 11,11,12) = 33
Extra reps = 24
Total PPushups = 166

Lat Pull downs = 3 sets (90x15, 110 x12 x 130x10, 150x10) = 47
Seated Rows = 3 sets(60x12,65x10 70x8) = 30

Total Upper Body = 243
Abs 3 sets (20x15) = 45

Cardio - 30 minutes row, level

5:17 PM