Weights: Tuesday 3/6/07

At least I got in a lot of lower back work when I was moving.

jog:
1 mile in 7:05

lower back:
supermans on ball
3 sets of 15

horizontal roman chair:
3 sets of 12

lower back extension machine:
3 sets of 12 @ ? (i have to start writing this down)

medicine ball twists (sitting with legs extended, ball behind me, rotate to get it, swing it around in front and drop it behind me on the other side, leave the ball, rotate back around, pick up the ball and repeat)
3 sets of 20 on each side @ 10 lbs

horizontal trunk rotations:
3 sets of 10 @ 55 lbs

Shoulders:
military press:
3 sets of 10 @ 95 lbs

dumbbell swings: I kind of made this one up, but check out this article for how you are supposed to do it. I used two dumbbells and just mimicked my arm movement used during a vertical jump.
3 sets of 15 @ 12.5 lbs

incline plate raises: sitting on an extreme incline, but not fully upright bench, grab plate with two hands and raise it with arms slightly bent to chin level.
10@25, 10@35, 10@45

assissted pull ups:
10 @ 65, 10 @ 60, 10 @ 60