Posted by prsport on January 03, 2004 at 12:20:47:
Workouts for week of: 5 Jan 04 High Load, Load Intensity
Every Day: Stretch Calves, jog two laps, walking drills x 2, 3 x 50 m accelerators. Record resting heart rate before you get out of bed. Record everything you eat and drink in you training log. Study hard and get good grades!
Every Night: 100 pushups, 100 sit-ups, 50 clams
Monday:
Weighted Incline Sit Ups 3 x 15
Weighted Side Bends 3 x 15
Wide Grip Bench 4 x 10
Flat Bench Flies 4 x 10
Incline Bench 4 x 10
Dbl Pull Over 4 x 10
300 meters
200 meters
100 meters
Warm down
Tuesday:
Cable Pull Downs Behind Neck 4 x 10
Seated Cable Row 4 x 10
Alt Military Press 4 x 10
Upright Row 4 x 10
Front Raise 4 x 10
Lateral Raise 4 x 10
200 meters
150 meters
100 meters
75 meters
Wednesday:
Squat 5 x 10
Weighted Twisting 3 x 15
Weighted Incline Sit Ups 3 x 15
Weighted Torso Rotations 3 x 15
Close Grip Bench 4 x 10
Dips 4 x 10
Dbl Press 4 x 10
150 meters x 4
Thursday:
Cable Tricept Push Downs 4 x 10
Dbl Shoulder Shrug 3 x 10
Upright Row 3 x 10
Cable Underhand Pull Down 3 x 10
EZ Curl 3 x 10
Leg Press 4 x 10
Leg Extension 3 x 10
Leg Curl 3 x 10
100 meters x 6
Friday:
Weighted Incline Sit Ups 3 x 15
Weighted Side Bends 3 x 15
Wide Grip Incline Bench 4 x 10
Standing Flyes 4 x 10
Wide Grip Bench 4 x 10
Dbl Bench 4 x 10
Saturday:
Seated Cable Row 4 x 10
Bent Over Row 3 x 10
Dbl Pull Over 3 x 10
Military Press 4 x 10
Lateral Raises 4 x 10
Squat 4 x 10
Heel Raises 4 x 10
60 meters x 12
Sunday: Rest!
Get ready for some serious work!
Eddie Seese
802 Brentwood Ave Vallejo, CA 94591
(H & W) 707 645 8555 FAX 707 645 0550
E-mail: prsport4@aol.com Website http://www.prsport1.com