Sun Salutation
Javorek Shoulder WU
1000m Row
10 x 100m Row (Sub :19)Arnold Press x 10
40-45-45-45-45
Sit-Ups
10-10-10-10-10Cable Laterals x 10
25-20-20-20-20
Plate Round-the-Head x 10
45-45-45-45-45Non-Stop Shoulder Stabilizers (inside/outside left/right) 10/10
10-10-10-10-10
Feb
15
2012
15
2012
--
Shoulders & Core
Feb
14
2012
14
2012
--
AM/PM Poliquin
AM
Javorek WU
10 x 30s RowDB Individual Bench x 10
45-45-45-45-45
Cable Pulldowns x 10
120-135-135-135-135Three-Point Row x 6
45-45-45-45-45
Close Grip Bench
135-135-135-135-135
PM
Sitting DB Biceps Curls x 10
35-40-40-40-40
Triceps Pressdown x 10
70-85-85-90-90Skullcrushers x 10
50-60-70-70-70
Cable Curls x 10
70-85-85-85-85Incline Curls x 6
20-20-20-20-20
Overhead Triceps Extensions x 6
50-60-70-70-70
Feb
08
2012
08
2012
AM Run – PM Shoulder
AM
5km with Tyson
PM
Weight: 252lb
Bodyweight WU
Javorek x 2Cable Laterals (10 of)
10-10-10-10-10kgShoulder Press (6 of)
45-95-115-135-135(+1)-95(+4)Dumbbell Laterals (6 of)
25-25-25
Feb
03
2012
03
2012
Squats & Back
GLF weight 253lb
CF Warm-Up
Light Back Squats x 4
Back Squats 5-5-5-5-5
225-205-205-205-205lb
Cable Pull-downs 10-8-6
130-145-160lb
Cable Rows 3-3-3-10-15
90-90-90-60kg
- Unbelievably unflexible