25 minutes of jog/walk stairs.
20 minutes of steady state walking.
Workout: STS Meso Cycle 1 http://cathe.com/sts/about.php
| Exercises | Target Weight | Actual Weight | Target Reps | Actual Reps | One Rep Max | % of One Rep Max | Notes |
|---|---|---|---|---|---|---|---|
| Push Ups - Standard | 8 | ||||||
| Push Up Wide | 8 | NA | NA | ||||
| Push Ups - Standard | 30 | NA | NA | ||||
| Alternating Seated Overhead Shoulder Press (dumbbell) | 15 | NA | 60 | ||||
| Barbell Curl | 21 | NA | 60 | ||||
| Incline Chest Flys (dumbbell) | 15 | NA | 60 | ||||
| Seated Rear Delts (dumbbell) | 15 | NA | 60 | ||||
| Bonus Band Pulls | 15 | NA | NA | ||||
| Incline Curl Alternating & Rotate at Top (dumbbell) | 15 | NA | 60 | ||||
| Decline Pushups | 20 | NA | NA | ||||
| Incline Front Raise on Stability Ball (dumbbell) | 15 | NA | 60 | ||||
| Standing Quarter Stop Curls Both Arms (dumbbell) | 8 | NA | 60 | ||||
| Prone Pushups on Stability Ball | 20 | NA | NA | ||||
| Seated Lateral Raise Both Arms High Ends (dumbbell) | 6 | NA | NA | ||||
| Seated Concentration Curls 1.5\'s (dumbbell) | 12 | NA | 60 | ||||
| Straddle Pushups | 18 | NA | NA | ||||
| Side Leaning Lateral Raise (dumbbell) | 15 | NA | 60 | ||||
| Seated Curls Alternating + Both Arms (dumbbell) | 16 | NA | NA | ||||
| Chest Flys (Flat Bench) (dumbbell) | 15 | NA | 60 | ||||
| Seated Overhead Press (dumbbell) | 15 | NA | 60 | ||||
| Preacher Curl on Stability Ball One Arm (dumbbell) | 15 | NA | 60 | ||||
| Core Pushups - boot camp style | 16 | NA | NA | ||||
| Seated Front Press Double Arms 1.5\'s (barbell) | 12 | NA | 60 | ||||
| Reverse Dumbbell Curl | 16 | NA | 60 | ||||
| Staggered Pushups | 16 | NA | NA | ||||
| Incline Rear Raise on Stability Ball (dumbbell) | 15 | NA | 60 | ||||
| Barbell Curl Wide Grip Extended Stretch | 21 14 minutes |
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