![Old](images/statusicon/post_old.gif)
Fri, Aug-06-04, 07:20
|
![m1whowaits's Avatar](customavatars/avatar22803_44.gif) |
Plemorphist
Posts: 7,925
|
|
Plan: Schwarzbein Principle II
Stats: 150/129/130
BF:??%/??%/ 22%
Progress: 105%
Location: Virginia Beach, VA
|
|
All moves are done slowly with deep breathing. 45 minutes
push-up on knees: 10
chest press (on floor): 15 reps (10lb dumbbells)
front dumbbell raise: 10 reps each side
dumbell squats: 15 reps
kick backs: 10 reps each side
one-arm bent over row: 15 reps each side
hammer curl: 15 reps
one-arm concentration curl: 15 reps each side
oblique bends: 10 each side
overhead tricep extensions: 15 reps
-----------------------------------
french curls: 10 reps (22lb barbell)
bent over bar barbell rows: 15
standing overhead lift: 15 front, 5 back (fatigued out & didn't want to drop the barbell on my head!)
------------------------------------
20 curls w/ab roller (helps relieve stress on neck and hold form)
floor knee raises: 20 reps
scissors off bench: 20
bent knee hold extension off bench with small of back pressed flat (look out lower abs!): held for slow 20 count (ouch)
Full sun salutation each pose held for slow 5 breaths
Full warrior posture; pose 1 & 2 held for slow 5 breaths, 3 held for wobbly 8 breaths (gotta work on the balance)
Last edited by m1whowaits : Fri, Aug-06-04 at 08:03.
|