7th December 2009 (BP Deload): Oh, it's a deep burn! It burns so deep!

87.9kg/193lb/13st 11

Phase 1 (4wks) of "Eye of the Liger" starts today. Hypertrophy and mobility/flexibility/soft tissue quality are the focus(es).

Training:

25mins bike (2 sessions)

11:30 (Work gym)
A1 Incline DB bench 27.5'sx5x10
A2 EZ bent row (underhand grip) Bar+40x5x10
B1 Modified BB extension 40x5x10
B2 Facepull 55x5x10
C1 Lean-away DB lateral raise 6x3x12/side
C2 Unilateral palms-out DB curl 6x3x12/side
C3 Cross-body DB extension 6x3x12/side
*"C" performed as a circuit with no rest
S1 Flye EQI @10'sx45s
S2 Bicep x45s
S3 Lat x45s
S4 Band pec/delt x45s/side
S5 Tricep @20kg KB x45s
D1 Straight-arm pulldown 30x50

Restoration:
Foam roll quads, IT band, adductors, upper back
Hockey ball glutes, calves, feet, low back
Stretch hip flexors, piriformis