Sitting out in the bay working on my Nook, overheard weights clanging together from the basement. Why was I sitting down when I could spend the next hour or making myself a better fireman. First time working out at 23's went pretty good too.
2/4/12 - 1.30 minutes
five minutes box step
*circuit - 3 sets*
10 push ups
20 cycling sit ups
20 sec planks
db flies 20,30,30,20#
db single arm row 25,30,35,25#
db bench 50,60,70,50#
db incline 40,50,60,40#
bent over db row 30,40,50,30#
lat pull 50,65,75,50#
...struggled with 75#
db decline 30,40,50,30
kb swings - 3 sets of 12, both R & L
horizontal row 40,50,60,40
Ron's calf raise 25# kb, 10 steps
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