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The FAF AFAP Digest

More workouts, Friday, June 22

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Drylands from last Tuesday:

leg extensions, 85 x 1 x 10, 100 x 2 x 8, 115 x 1 x 8, 130 x 1 x 7
seated row, 85 x 23 x 10
alternating hammers w/20 lb DBs, 2 x 20
goblet squats, 65 x 2 x 10
captains chair straight leg raises, 2 x 15


chest press, 70 x 1 x 10, 85 x 2 x 8
explosive leg press, 250 x 10, 270 x 2 x 10
dumbbell row, 40 x 2 x 10 each arm
captains chair straight leg raise

Ellipse, 30 minutes

dumbbell row, 45 x 2 x 8 each arm
push press w/20 lb DBs, 2 x 10
bulgarian single legs squat, 40 x 2 x 10 each leg
knee tuck jumps, 2 x 10
RC exercises



Tough gym to workout in. Some woman almost whacked me with a dumbbell! It thinned out during my second round of drylands (over lunch hour) fortunately.

After the workout, I went to a lecture on Corsica. Very interesting -- nothing but conquests in its history. I was reminded that Corsica is the birthplace of Napoleon. Tomorrow, we are going to Portofino and Santa Marguerita on the Italian coast (in lieu of a very low ride to Florence). Going to catch some sun with Mini Fort now.

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  1. Speedo's Avatar
    That's quite a lot of rows- you may be as stiff as the Laocoon sculpture after that set.
  2. The Fortress's Avatar
    Oddly, I wasn't sore at all today!