Sunday, February 15, 2009

Friday the 13th:

Great workout and made gains.

Seated barbell press: 3 warms, 195/6 210/4,5 165/10
Side lateral up/downs: 3x
Rear delt raise on bench ss
with Barbeel shrug: 3x
Tricep pressdown: 2 wamr,s 85/8 92/7 drop set
Tricep dips: 3 chains/10,9,8
1 arm rope pressdown: 15/12,13

HIIT cardio:
2 min warm
9 sprints
5 min cool

weigh in: 167.5(.5)

Saturday: Planned rest day.

Sunday: Need a rest day!

Since Friday night, myself and my family all came down with a stomach bug. Not pretty here in the Franco's! Its Sunday, and most of us are doing better. Food has been limited, but starting to eat a tad more. Hope to hit the weights tomorrow.
I have lost more than 5 pounds since my weigh in Friday morning. Mostly water weight.

2 comments:

Anonymous said...

Hey Joe, Just one quick question, when you say "sprints" is there a set time you are trying to achive, or do you go more by feel?

Joe Franco said...

yes, a sprint is 10 to 15 seconds all out.