Fractured Foot/Gym Days IX-XI

Friday, 11/09: Legs

Air cycling: x 8 (with duration of time)

1:20, 1:30, 1:40, 2:00

1 minute x 4 (faster)

Resistance Band: 1 minute x 3 times per hip

Hammy weights: x 4 sets (at 27 kilos, except first at 23)

15 reps per set

Adductor: x4–15 reps at 60lbs

Abductor: x 4 –15 reps at 60lbs

Thursday, 11/08 (abbreviated):

Air Crunches: x 4 sets (?)

–about 20 front-20 right side-20 left-front again each set

Ab Wheel x 4

Donkey Kicks x 4 –15 reps each set

Wednesday, 11/07: Arms & Back

Air Running: x (6? sets)

Shoulder Press: 40 lbs x 4 sets –15 reps

Lats: 70 lbs x 4 –15 reps each set

Biceps: 10 kilos x 4 –about 9 reps each

Chest Press: x 1

Success is the Only Option!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s