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10/15/2008 7:25:54 AM -
Back-Delts and AC/DC

Yesterday

Warm Ups

Hip Cross Overs
Leg Kicks
Leg Ab(ad)duction
 One Leg Glute Bridge
Bird Dogs
 Hip Circles
Cobra Stretch
Rear Lunges
Side Lunges
Free Squats
 L-Raise
 T-Raise
 W-Raise
 Y-Raises
Arm Swings
Broom Stick
 Shoulder Distraction


Strength

Hammer Rows
*worked up to 6 plates per side for 2 sets 6

DD Pulldowns
*4 sets 12 w/ moderate weight (code for NOT heavy)

Chest Supported Rows
*worked up to 5 plates and a quarter for 8 reps

Rope Pull Downs
*3 sets 10-15

Dumbbell Rows
*125 for one set 12

Leg Curls
*90 for 3 sets 15

One Leg Leg Curls
*60 for 6 sets 6

Seated Calf Raises
*6 plates for 2 sets 10

Cardio
*20 minutes treadmill

Restoration

 Foam - Hamstrings
 Foam IT Band
 Foam Quads
 Foam Glutes
Foam - Upper Back
Foam - Lats
Spiky Ball 8cm (Green) -Lats
Spiky Ball 8cm (Green) -Traps
Spiky Ball 8cm (Green) -Shoulder Blades
Spiky Ball 8cm (Green) -Lower Back
Monster Stick- Quads
Monster Stick-Hamstrings and Calfs



My four year old ripped off my ipod yesterday and has become a huge fan of AC/DC. The week before he started pushing the prowler. I am seeing a tread developing.

Here is some OLD AC/DC footage.



,
Dave Tate


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