Site:
http://fitness.dwaynekilbourne.com
Miles:
1201 total / 38 in 2012
Goal:

muscle bulk and tone, tennis season, and an eventual move towards triathlons!

Dwayne Kilbourne did a weights workout: === chest, shoulders,...

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    • Currently 4/5 Effort.
    effort 4/5
good Solid Chest, Shoulders, and Abs 01:00

=== chest, shoulders, & abs
=== 7:05pm chest
Flat bench press (reps): 185lbs (10 super duper strong and super slow), 225lbs (8 super strong and extra slow w/ spotter watch but no liftoff), 135lbs (20 super duper strong and super duper slow w/ feet up in crunch position)
Seated decline press machine (reps): 150lbs (10 extra strong and extra slow), 160lbs (8 extra strong and extra slow), 80lbs (20 super duper strong and super slow)
=== 7:45pm shoulders
Standing alternating front dumbbell raises (reps per arm): 25lbs (10 super strong and super slow), 30lbs (10 super strong and extra slow), 20lbs (20 super duper strong and extra slow)
=== 7:55pm quick abs
Flutter kicks: 100 strong and slow reps (50 reps per leg) x2 sets
=== 8:05pm

4 months ago

Effort
  • Currently 4/5 Effort.