16 September 2005
AM
Bench press 95lb max reps
24, 16, 13
DB tricep extension 20lb seated.
3 sets of 6. Hard.
Pullups bw
4 sets of 8.
Bradford Press 44lb
15, 12, 10
Alternate DB curls 30lb each
10, 8, 8
PM
Running track:
2x400m warmup and stretching (autumn's here-markedly colder)
4x400m sprints with about 3 minutes rest.
4x100m sprints with 90secs to walk back.
Stretching.
Saturday bit of a rest day with just a set of pullups morning, afternoon and evening.
Alasdair Kirby
VingTzun Concepts
www.vingtzun.co.uk