Sunday, boxing. Followed by abs with full body vsit crunches into bicycles into knee drives x3.  As I was worn out, K was disappointed in my responsiveness and said I need to increase my sense of urgency.  Only thing my body thought was urgent was stopping.

Tuesday, arms and abs


  • Plank formation, 20lb twist and row, make sure on toes and pressing forward
  • Single leg bent over row
  • Freemotion, crossover, facing machine, arms low, cross and bicep pull
  • Seated on ground, legs straight out, overhead press 15lb dumbbells
  • Seated on stability ball, table formation, raising bodybar overhead and forward
  • Seated rows at cable machine
  • Bicep curl, full, elbows on ribs
  • Hammer curl, elbows on ribs

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