November 11, 2009 at 9:35 am No comments

Body Weight		263.6 lbs
Superset 1	Front Squats^*	12 x 100 lbs
		12 x 150 lbs
		7 x 200 lbs
	Wide Grip Rows	12 x 60 lbs
		12 x 75 lbs
		12 x 90 lbs
Superset 2	Supine Hip Extensions with Leg Curl	12
		12
		12
	Barbell Push Press	12 x 30 lbs
		12 x 40 lbs
		6 x 45 lbs
Superset 3	Dynamic Lunge	12,12 x 40 lbs
		12,12 x 50 lbs
		12,12 x 60 lbs
	Upper Body Russian Twist	12
		12
		12
Afterburn	Concept2 Rower D5 (100-105)	Warmup: 5:00 @ ~2:15 per 500m
		4 rounds: 1:00/2:00 @ ~1:45/3:00 per 500m
		Cooldown: 5:00 @ ~2:30 per 500m
		Total Distance: 4552m Average Power: 114.8 W (includes warmup and cooldown)
^*I do not include bar weight of ~45 lbs when recording Barbell exercises.