DATE 2-21-11
BW = 156
SORENESS = none
ACHES/INJURIES = none
FATIGUE = rested
DIET = same as before

 2B UPPER: Moderate Volume day

- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute

- DB BENCH PRESS: warmup sets, work up to a same-weight per set 3x8, 2min rest in between sets
50 lb DB's 3x8
- Lat Pull-Down: warmup sets, work up to a same-weight per set 3x8, 2min rest in between sets
120lbs 3x8
- S1: TRICEP PUSHDOWN 4 x 10
80lb's 4x10
- S1: DB CURL OR EZ-BAR CURL: 4x10
50lbs 4x10

- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 2 x 10, 2min rest between sets
20lbs 2x10


- STRETCH