September 6th, 2008 Legs & Back

Balance Lunges - 25 reps each side w/15lb dumbbells
Calf-Raise Squat - 25 reps w/ 25lb dumbbells
Reverse Grip Chin Ups - 12 reps

Super Skaters - 25 reps each side
Wall Squats - 90 seconds
Wide Grip Pull Ups- 10 reps

Step Back Lunges - 15 reps each side w/ 20lb dumbbells
Side Lunges - 24 reps each side (no weights this time)
Close Grip Overhand Pull Ups - 11 reps

Single - Leg Wall Squats - 60 seconds (30 each leg)
Deadlift Squats - 20 reps each side
Switch Grip Pull Ups - 18 reps

BREAK

3-Way Lunge w/ Kick - 15 reps each side
Sneaky Lunges - 20 reps
Reverse Grip Pull Ups - 12 reps

Chair Salutations - 2 reps @ 30 sec each
Toe-Roll Iso Lunges - 15 reps each side
Wide Grip Pull Ups - 12 reps

Groucho Walk - 45 seconds
Calf Raises - 75 reps w/ 25lb dumbbells (25 toes out, 25 toes straight, 25 toes in)
Close Grip Overhand Pull Ups - 15 reps

80/20 Sieber Speed Squats - 25 reps each leg
Switch Grip Pull Ups - 11 reps

Total Pull Ups: 101 - compared to 86 last week.

NO AB WORKOUT

Ran basketball drills with Drew at night for 2 hours. First time he ever beat me in 1 on 1 - and he did it twice :-(.