Weekend is near
This week has been challanging, but it has been interesting as well I am on this new one mail project thing which is kewl we are supporting users that have converted from lotus notes to ms exchange and black berry support as well. I have started the new routine at the gym it is the fallowing ...
WorkoutSetsRepsTempoRestAbsHanging Leg Raises28 to 12Rope Crunch28 to 12Reverse Crunch28 to 12Weighted Crunch 48 to 12Stomach Vacum48 to 12Arm (biceps)38-6-4Standing Straight Bar / EZ Bar Curls38-6-4Arnold Curls (bench 45 degree)221's310Chin-Ups (short range motion)38-6-4Preacher Hanging Curls38-6-4Preacher CurlsSholders410-8Behind-the-neck military presses310-8Seated dumbbell presses210-8Side dumbbell laterals with front dumbbell raises210-8Lying Rear Delt Raise210Rear cable lateralsChest412-10-8-6Flat Bench Bench Press48Incline Bench Press48-8-6-4Decline Bench Press or Dips312Dumbbell Flys - Straight-Arm Dumbbell Pullover1to failurePushupsArm (triceps)48-8-6-4Decline Close Grip Bench Press38-6-4Lying Triceps Press38-6-4Elbows-Flared Pushdown28Kickbacks110One-Arm Pushdowns 210Dips (triceps)Legs48-8-6-4Hack Squat48-8-6-4Leg Press210Leg Ext210Leg Curl38Calf RaisesBack310-8-6Pull Ups410-8-6T-Bar Rows (use both handles)28-6One Arm Rows310-8-8Back Ext310-8-6Behind / Neck Lats310-8-6Shrugs ( behind neck )410-8-8-6
This have calmed down alot since the begining of the week so that is good and I hope the weekend is just as nice well I better get going talk to you later
Anthony