Daily updates: Day 1 & 2 & 3

Usually my week starts on Sunday, but I took off this Sunday. This is week 17 of my program.

Week 17

Day 1- Sunday (3/29/2009)

Rest 😀

Day 2 – Monday (3/30/2009)

workout:

Superset Circuits

1A) DB Bench Press – 5×5

1B) Bent over Barbell row from floor – 5×5

2A) DB Fly- 4×12

2B) Bent over DB row – unilateral with twist – 4×12

3A) Swiss ball jack knife – 3×9

3B) BB Corner Twist – 3×9

Total time : 45 mins

Day 3- Tuesday (3/31/2009)

workout:

Superset circuits

1A) DB Clean  – 4×5 – 25/30/30/30 lbs

1B) Meb ball Chops  – 4×5 – 16/16/16/16 lbs

2A)Back Squats – 3×12 – 105/105/105 lbs

2B)Bulgarian Split Squats – 3×12 – 25/25/25 lbs

3A) Pistols – 3×10

10 mins for running up and down the stairs total 5 rounds (1 round = 10 steps up and down, 10 times then catch ur breath)

Total time : 45 + 10  = 55  mins

Notes : Pistols were the hardest, I leaned on a mirrored wall and slid up and down with one leg. my knees hurt while doing this.


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