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W/O with Karina - 9/13

Friday, September 14, 2007

Four more workouts with Karina left. Have to get into the mindset of setting up my own lifting workout...designing a circuit lifting plan for each lifting session.

Decline Rows for Back - 3 sets of 15 using 25 lbs
Bench Press - 3 sets of 15 using 135 lbs (need to improve)
Seated Rows - 3 sets of 15
Skull Crunches - 3 sets of 15 using 30 lb barbell
Bicep Isolation Curls - 3 sets of 10 using 25 lb dumbbell
Lateral raises - front - 3 sets of 15 using 20 lb dumbbell

50 crunches
25 Reverse Crunches
20 Oblique w/5 lb ball
15 crunches with 5 lb ball overhead
25 situps on declined bench

30 minutes cardio in the morning
5 minute warmup and 20 minutes cardio in afternoon.
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