Allen
lintervals breast stroke
- Miles:
- 580 total / 18 in 2013
- Goal:
Get bigger in the right places
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Entries
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swim
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FIT
great incline chest: bench 130, fly... 00:50
incline chest: bench 130, fly 50s; back: chin, serratus shrug, low row 65, prone bn ext 65
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FIT
great legs: squat 225, ext 183, cur...
legs: squat 225, ext 183, curl 88, calf raise 180, abductors 235 and 250; abs: incline crunch, incline situp, hyperext situp, leg raise
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swim
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FIT
great Shoulders: BN Smith military ... 00:55
Shoulders: BN Smith military press 125, side lateral raises 30s, reverse flies 20s; Scott preacher curls 65, tricep pushdowns 75 and 70, hamer curls 30s; side hyperextensions
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swim
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FIT
great Flat chest work: bench 145, f... 00:55
Flat chest work: bench 145, fly 50s, pec dec 75; back: BN lat pulldown 113, serratus shrug, high row pully 113, prone BN extension 65; side hyperextensions
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FIT
great Shoulders: db military press ... 00:55
Shoulders: db military press 45s, side raises 30s, rev fly 20s; arms: Scott curl 65, tricep pushdown 75, hammer curl 30s, seated bn ext 65, both wrist curls 35; side hyperextensions
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swim
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FIT
great inclines: bench 125, fly 45s,...
inclines: bench 125, fly 45s, pulley 25s; back: chins, serratus shrug, row 65, prone bn ext 65; side hyperextensions
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FIT
great Legs: squat 225, ext 163, cur... 00:55
Legs: squat 225, ext 163, curl 88, calf raise 180, abductors 235 and 250; abs: incline crunch, incline situp, hyperext crunch, leg raise
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swim
great in 80 degrees, a quick dip to... 200 yd 00:07:00 61:36 pace
in 80 degrees, a quick dip to rinse off
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FIT
great shoulders: bn smith 125, side...
shoulders: bn smith 125, side raise 30s, rev fly 20s; arms: scott curl 65, tricep pushdown 75, hammer curl 30s, seated bn extension 65; side hyperextensions
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swim
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FIT
great Decline chest: press 135, fly... 00:55
Decline chest: press 135, fly 50s, dip; back: chin, BM lat pulldown, serratus shrug, prone BN ext
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FIT
great Legs: hacks 325, kettles 65, ... 00:50
Legs: hacks 325, kettles 65, triple-7 100, both abductors 250; abs: incline crunch, incline situp, hyperext situp, leg raise
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swim
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FIT
great shoulders: military db press ...
shoulders: military db press 45s, side raise 39s, rev gly 20s; arms: scott curl 65, tricep pushdown 75, hammer curl 30s, seated bn ext 65, wrist curls 35; side huperextensions
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FIT
great Flat chest: bench 135, fly 50... 00:50
Flat chest: bench 135, fly 50s, pec dec 75; back: high row 120, low row 120, serratus shrug; side hyperextensions
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swim
