Aufwuchs' Exercise Log

(6 & 7 Feb 2010 Rest Days)

Warm up with
3 rounds of (10/leg mountain climbers + 5 squat + 10 jumping jacks + 3 incline push ups)
then
2 rounds of (3 Romanian dead lift + 3 bent-over rows + 3 hang cleans + 3 shoulder press + 3/leg lunges w/bar in rack position) @ bar only
then
10 shoulder press @ 55 lb

Strength Training

Max Effort Shoulder Press
1 X 5 @ 85, 95 & 100 lb
1 X 3 @ 105, 110 & 115 lb

Lat Pull 3 X 3 @ 180 lb

Circuit: Do 3 rounds of
45 sec Hopscotch +
5 Bent-Over Rows @ 45 lb dumbbells (both arms simultaneously)
No rest between rounds.

Circuit: Do 3 rounds of
45 sec Elbow Plank +
20 Bridges @ 45 lb dumbbell on stomach

Cool down with
1 mile walk and some arm and shoulder stretching

Notes
Lunges were canceled because of the tiredness in my legs on Friday and stiffness when I sat too long on Saturday and Sunday. I "relaxed" with hopscotch.