|11/16/2012 11:48:32 AM -
Another simple and realitively easy workout. Not a deload day but very close. Lots of icing going on right now post workout. I kept it simple and this workout lasted only a half hour with ample bullshitting in between sets.
Push up plus, Wall slides, Peck mobs, Upper back twist on all fours, Spider man walk, Prone knee raise, and a few more that’s names escape me right now.
1 set of 10 reps each movement.
Indian clubs: 20 swings each arm
Soft tissue work:
About 10-15 seconds each spot of the following.
Rumble roller on entire back
ELITEFTS roller on legs
Lacrosse ball on pecks and delts
Stick on forearms, biceps, and triceps
About 10-15 seconds each spot
135 for 10
185 for 3
225 for 5
315 for 5
375 for 5
Speed Bench with feet up
225 for 3 sets of 3
D.B front raise/side raise set. 1 rep of front raise then one rep of side raise and repeat 8 times for 16 reps
1 set with the 20s
1 set with the 45s
3 sets of 10
Ice Ice Ice