cross training 2:15:00 [4]
Bike to and from YMCA
Chest (all w/ 60 sec rest):
-Bench Press (1 x 15 w/u @ 50 lbs, 4 x 8 @ 100 lbs)
-Incline DB Press (1 strip set of 50 starting at 45 lbs)
-Cable Crossover (1 strip set of 50 starting at 30 lbs)
-Pushups (1 set of 100)
Back (all w/ 60 sec rest):
-Pull-ups (3 x 8-10)
-Bent barbell rows (4 x 10 @ 50, 60, 70, 80, then 1 x 6 @ 100)
-T-bar rows (3 x 10 @ 25, 35, 45 lbs)
-1-arm DB row (3 x 10 @ 30, 40, 50 lbs)
-DB Shrugs (3 x 10 @ 35, 45, 55 lbs)
Abs (3 rounds, no rest):
-Cable crunch (20 @ 120 lbs)
-Crunches (20)
-Hanging leg raises (15)