Monday.cadio / Chest tri neck upper abs

Daily post

4/25/11

Cardio : #30:01 min. /3.09 miles. / Cal #487 /#85 degrees. /Outside jog /cloudy /morning

1. 8:57

2. 20:47 hill

3. 29:06

Afternoon warmup 5min

Chest

Incline DB press / fly ( 35 warmup X15.). 45/12/x3

Flat DB press 55/12/x3

Decline DB press 65/12/x3

Triceps

Close grip bench press. (warmup 60/15). 75/12/x3

Single reverse grip triceps extension 20/12/x3

Chair dip: BW/20/x3

Neck

Neck SMR: U/12/x3 all sides towel

Lying face down neck plate raises 25/12/x3

Upper abs

Crunch : 20+ (50/50/60 to fatigue X3

Wheel roll out : 20/x3

Bridge crunch: 40 / x3 fatigue

屁股餐巾

尻ナプキン