Posted by: kurunner | September 21, 2009

Workout – 9.21

Cardio

C25k – W1D1 on the treadmill

Strength Training

One Arm Row – 20 lbs x 8 x 2, 15 lbs x 12 x 2

Lat Pulldown – 75 lbs x 6 x 2, 67.5 lbs x 12, 60 lbs x 12

Seated Row – 75 lbs x 4, 65 lbs x 6, 60 lbs x 8, 50 lbs x 10

Assisted Pullup – 130 lbs x 10, 120 lbs x 8, 120 lbs x 6 x2

Shoulder Press with dumbbells – 15 lbs x 8, 15 lbs x 10, 10 lbs x 12, 10 lbs x 15

Front Raise with dumbbells – 5 lbs x 12, 8 lbs x 8 x 3

Bent-over Lateral Raise – 5 lbs x 6, 5 lbs x 8 x 3

Dumbbell Curl – 20 lbs x 6, 15 lbs x 8 x 2, 10 lbs x 12

Cable Curl – 30 lbs x 8, 35 lbs x 8, 30 lbs x 10 x 2

Alternating Hammer Curl – 10 lbs x 12, 15 lbs x 8 x 2, 10 lbs x 15

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