My Xcellerator and Healthy Living Experiences (part 6)

By January 9th, 2009

Up at 7:30 I have a bowl of Oatmeal and one Xcellerator. At 24hrfitness 8:20 I do some stretches and start to run on the elliptical. I pulled a hamstring or something moving things out of the garage, so I stop and work on my back and shoulders. I do
  • 1 set of Back Arches 10 times, 1 set for 20 times(reps)
  • 2 sets of Weight Back Arches 15 times(reps)
  • 1 set seated row, free weight 270 lbs, once and hold it for 10 seconds slowing putting it down.
  • 1 set of shoulder shrugs, 10 rep 180 lbs
  • 1 set (10reps) of shoulder flies? ( not sure on name ) 40 lbs
  • 1 set (1rep) of seated back pull downs ( not sure on name ) 230 lbs (hold 10secs)
  • 1 set (1rep) of variation seated back pull downs (not sure of name) 270 lbs(10sec static)
  • 1 set (10reps)of laying down back pulls 90lbs.
  • 2 sets (10reps) Isolated back, machine 150 lbs
I stretch and do some crunches for stomach. Then Hot tub and Sauna.

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This entry was posted on Friday, January 9th, 2009 at 10:28 pm and is filed under Healthy Living, Xcellerator. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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