November 2008 - Workout Log

Nov 4
- Running (hard/easy - lap group twice, x3)
- Bench Press: 95-115-115 (6-12-9)
- Tri (kick back, press): 12-12 (12-12)
- Preacher Curl (wide/narrow): 44-44 (7-7), 2-22lbs dumbbells
- Stiff leg deadlift: 45-95-95 (12-12-12)
- 90 degree side bends: 10-10 (12-12)
- Shoulder (front, rear, side): 12-12-12 (12-12-12)
- Dumbell Lunge: 22-22-22 (12-12-12)
- Lat pulldown: 70-100-100 (6-10-12)
*Weight (Reps)

Nov 3
- Max Bench: 145 lbs
- Lactic Row: 44 reps, 1 min, 35 lbs
- Erg: 644 m / 2:15 min
- Barbell Curl: 20 lbs, 12 reps / 4 sets
- Squat: 115 lbs, 10-5-10
- Track Set (abs): 15 reps
- Hip extensions: 25-25

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