sticking with the basics

Friday Nov.5 2010

The plantar wart I have had removed has been a big pain to say the least, although I did my best to stick with my goal of 1/2 of a 40 day routine of DL, Incline bench press, cheat curls, swings and ab roll outs. Had not done any benching or bicep work in about a year and I must say, they felt good. I am getting a little size back and it's time for me to cut some weight. 215 is roughly 20 pounds too heavy.
My new start is going to consist of the basics of the RKC:

joint mobility, core activation ASLR, brettzel

Superset: Windmill / TGU ladder progressive
14 kg 4+4
16 kg 3+3
20 kg 2+2
24 kg 1+1

Swings
16 kg 10+10 x2

24 kg ladder
5/5
6/6
7/7rest
8/8
9/9rest
10/10
alternating 20

lunges step back / forward
16kg 8+8 x2

pullups 4,3,2,1

This is the new beginning I need, stay posted!