Workout 123, Wednesday, Dec. 31, 2008 Chest/Back/Shoulders/Cardio

4:31 PM

Warm up Row - 10 minutes

PPushups

Advanced = 78

Regular 2 minutes drill 3 sets (16, 15, 12) = 42

Wide 2 minute drill 4 sets (12, 10, 10, 4) = 36

 

Regular = 68

Regular 2 minute drill (13, 10, 10) = 33

Wide 2 minute drill ( 12,8,10, 5) = 35

Extra reps = 23

Total PPushups = 169

 

Lat Pull downs = 4 sets (110x15, 120 x12 x 130x10, 140x10) = 47

Seated Rows = 3 sets(60x12,65x10 70x8) = 30

 

Total Upper Body = 246

Abs 3 sets (20x15) = 45

 

Cardio - 30 minutes row, level