20/01/2011

WARMUP
running machine

SHOULDER PREHAB
bent Y-T-Ws 3x10x3k

LOWER BACK PREHAB
prone cobra 3x10 ;
prone superman 3x10

GLUTE ACTIVATION
90º prone glute 3x10

SQUAT
warmup 4x5 with the bar; 4x5x70k ; I dont do it properly, dont feel the muscles getting involved, on monday a friend will help me on this one

S1
BB BENCH warmup; 3x10x40k
CHINUPS 1x10; 1x8; 1x6 
2min rest

UNILATERAL walking lunge 3 x 10steps x 24.5k

S2
DB BENCH PRESS 3x10 20kg
DB ONE ARM ROW 3x5 20kg
2min rest

CALF RAISES 3x10x7.5k

CORE
didnt have time for core

STRETCH
5 min.

thanks for the message man, we will be like harriers taking off by the time 2012 comes!