No cardio still hacking up blood.

Daily post

5/5/11.

Back-

Bent over row. 100/wrmup/1 120/12/x3

Lat pull down 105/12/x3

Seated low cable row 150/12/x3

Bicep-

Swiss ball preacher DB curl 25/warmup/1. 35/12/x3

Reverse grip EZ bar curl. 50/12/x3

Concentration curls 30/12/x3

Calves-

Single leg standing calf raise 60/wrmup/1. 100/12/x3

Alt seated DB calf raise. 60/12/x3

Standing barbell calf raise. 250/12/x3

Abs - obl -

Bench side bridge. 0/20/x3

DB side bend. 50/20/x3

Wheel roll out twisting. 0/20/x3

屁股餐巾

尻ナプキン