Tuesday In The Gym

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

One Arm Hammer Rows
*worked up to 6 plates for 6 reps and then 2 down sets of 12 with 2 plates

Chest Supported Rows
*worked up to 5 plates for 3 reps (I sucked!) and then 2 sets of 10 with 2 plates

DD Pull Downs
*3 sets 12 reps

Reverse Grip Pulldowns
*3 sets 12 reps

Stiff Leg Deadlifts off blocks
*worked up to 405 for 8 reps and 315 for 12

One Leg Leg Curls
*50 for 3 sets 12

Crunch Bench Sit Ups
* one set of 8 and then a MAJOR cramp so I figured that was all the ab work I need for the rest of the year.

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

Cardio

20 minutes on treadmill

Dave Tatehttp://www.bebo.com/UnderTheBar

---

,
Dave Tate