Rowing time..

ACTUAL WORKOUT ON: 20110909 FRIDAY

Warm Up: Rowing..1k turned into 2k..Rx'd - 7:30 something..under 2 min pace..last 100 m sprint

*Legs more dead..not so much cardio..was supposed to help legs cuz they were sore..active recovery!

ARMSTRONG PP - 1,2,3,4,5,6,7,8,8, - resting 10 sec, 20, 30, 40, etc

Rev. BB Curl Only Bar x 10 (3) forearms still sore
SS. Rope tri push down 10-90(3)

Hammer Curls - 3x10 - 40(3)
SS Tri 90 Ext - 3x10 - 25

Cables 30(15), 20(20)
45 lb plate, 30, tris 20, bis 25, bis 20