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Old 01-21-2010, 07:52 PM   #96
Shaolinkiwi
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Default 01/22/10 - Full body A

Preworkout meal
1 can of tuna and some low fat yogurt


Full Body A workout

3 minutes high intensity jumping rope

One arm dumbbell snatches - 1 x 10 @ 62lbs

3 minutes rowing machine Lv 10 - 754 meters

Dumbbell squat and presses - 1 x 10 @ 45lbs

3 minutes high intensity jumping rope

Feet elevated pushups 50 reps

Bodyweight rows up to smith bar with feet elevated on bench 22 reps

Dumbbell squat and presses - 1 x 10 @ 45lbs

3 minutes high intensity stair climbing Lv 9 hill program 41 floors

One arm dumbbell swings
1 x 8 each arm @ 55lbs
1 x 8 each arm @ 50lbs

Feet elevated pushups 45 reps

Bodyweight rows up to smith bar with feet elevated 22 reps

3 minutes high intensity jumping rope

Time to complete 43 minutes (PR!!)

Progression
Rower inc from 714 meters to 754 meters
2nd set of Bodyweight rows inc from 20 reps to 22 reps
Stair climber inc from 40 floors to 41 floors
2nd set of push ups inc from 40 to 45

Completion time reduced from 44mins to 43 mins

Notes / comments
The skipping is getting easier only stopped once in the last set for a few seconds. Completed in my best time ever and notched up a couple pr's aswell, today is a good day.

Post workout meal
PWO shake
6 eggs 1 yoke
6 inch meatball sub no cheese
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