first pull workout in quite a while.
16 May 2013

Dynamic shoulder and hip stretches.
Deadlift 95# x12, x12, x12, alternating with assisted pullup, x12, x12, x8.
Inverted row x12, x10, x10, alternating with situp, x18, x18, x18.
Back fly 2x10#, x12, x12, x12, alternating with bicep curl, 2x20#, x12, x12, x12.
Row. 2,000 meters in 8:32.8.

7th May 2013

Dynamic arm and leg stretches

Back squat 80# x12, x12, x12, alternating with pushup x12, x12, x12

Assisted dips, x8, x8, x8

Bench press 95# x8, x8, x8

Push press 55# x12, x8, x12

Row. 5k. 21:54.1.

25 march 2013

dynamic stretches
back squat 80# x12, x12, x11, alternating with pushup x12, x12, x12
bench press 95# x8, x8, x8 
push press 55# x12, x12, x12
row 30:00 6607 meters

12 march 2013

dynamic stretches
(deadlift 75#, assisted pullup) (x12, x8)x3
(inverted row, setup) (x12, x18)x3
row 20:00 4630 meters

17 Jan 2013

Dynamic shoulder and hip stretches

(Deadlift 95#, assisted pullup) (x10, x10), (x10, x10), (x10, x10)
(Inverted row, situp) (x12, x20), (x12, x20), (x12, x20)
(Back fly 2x12#, Bicep curl 2x20#) (x12, x12), (x12, x12), (x12, x12)

8 Jan 2013

Dynamic hip and shoulder stretches
(Back squat #85, pushup) (x10, x12), (x10, x12), (x10, x12)
Assisted dips x0 (skipped)
Bench press #115 x8, x8, x7 
Push press 65# x10, x10, x10

20 Dec 2012

Dynamic shoulder stretches

Row. 1:00:00. 13,650 meters.

18 Dec 2012

Dynamic shoulder and hip stretches

Row. 1:00:00. 13,640 meters.

13 Dec 2012

Dynamic shoulder and hip stretches.

Row. 1:15:03. 15,400 meters.

11th Dec 2012

Dynamic shoulder and hip stretches

Row. 1:00:00. 13,510 meters.