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1\8\13

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by , January 8th, 2013 at 02:08 PM (187 Views)
Dryland at CAFB fitness center
Vertical drop/jump from bench platform (~18")

  • Hop off bench (with extra mass) and jump once to rebound landing
  • 6 x 1 x (35, 45, 50, 55, 60, and 65lb dumbbells)

Iso lateral leg press (explosive, fast effort reps)

  • 4 x 8 - 10 x (70, 115, 160, 205 each leg)

Leg curls

  • ?

Calf extension machine (resistance feels 3x what it should)

  • 1 x 10 x 180 done fast (kind of catch it at the bottom)

Streamline-arm situps

  • 3 x 10 x ouch
  • ~ 20 bench
  • bottom of rep about 3 -4" off

Torso machine

  • 6 x 5 x (120, 130, 140, 150, 160, 170 ea side)

Various elastic band shoulder exercises

  • Powerful contractions
  • 5 - 10 reps

Dips + elastic band resistance

  • 2 x 10

I originally planned to toss the 20lb med ball for a set but both raquetball courts were used.

Probably won't swim today. I've been swimming about 4 x / wk this winter which is less than I used to, but when spring comes I will pick up to 5-6 x / wk, but still a little less than before.

Weighed in at 162lbs - everybody comments that I am too skinny and I agree. My wife disagrees for some reason and likes the weight I'm at.

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Updated January 8th, 2013 at 02:15 PM by __steve__

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