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9/9/2012 10:04:20 AM -
Biceps, Abs, and Recovery Work

Boh came in today to the YMCA to give me some company. I havent had a workout partner on Saturdays for a long time so I switched things up and broke form the usual routine. I typically hit some back today but Boh pulled yesterday so we focused on biceps, abs, and recovery stuff only.


Alt D.B Curl

15’s for 8
25’s for 8
35’s for 8
45’s for 8
55’s for 8

Cable Curls

¾ stack for 8
8/10 stack for 8
Stack for 8


Weighted Sit ups on ab board

BW for 12
50lb DB for 12
65lb DB for 12
80lb DB for 12

Split Kneeling core work holds with cable.

2 sets with arms out at chest level for 10 seconds.

2 sets with arms at stomach level for 10 seconds.

Mobility and recovery Work

My typical 8 movements for 1 set of 8-10 reps each followed by some generic stretches.

Then we hit the Sauna and steam room for 5-10 minutes.


I need to do a whole lot of pull ups today to make up for my lack of back work yesterday.

Scott Yard

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