The Old Guy, Adam and myself did Couture training tonight. Here is what it looked like. Leg Press (verticle machine) 265x15 reps, Tower overhead tri extensions: 20 reps, Kettlebell windmills: 10 reps on each arm, Db curls 40x10, Arrow pulls (green bands) 15 reps, Step ups: 25's x10 on each leg. We did 3 sets. Not too bad, but it was hot in the gym.
Extra work- wrist curls and reverse wrist curls for 3x12.
Dan, Shoey, and Aaron did heavy assistance work: Step back lunges: (db's 25-40lbs.) 3x10, Single leg calf raises: (db in the leg side hand) 3x15, Farmers walk: (100lbs. plate in each hand) 25 yards down and back for 3 sets, Laterals: 3x10, Arrow pulls: 3x15, Db curls: 3x8, Abs: 100 bent knee sit ups.
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