P3.2W2D3
Abs & Hamstrings:
hip crossover: x12
medicine ball crunch: x8 (three sets)
medicine ball rotation: x12 (three sets)
leg lifts: x2 (two sets)
abs rope pulldown: 8×12, 12×12, 14×8 (two sets)
leg press: 190×15 (four sets)
calf press: 190×12 (four sets)
bike: 12 min
January 27, 2010 | Filed Under lifting | Comments Off
twitter: mjladd- mjladd: Second kernel panic of the day under OS 10.7.3 makes me cranky. February 4, 2012
- mjladd: @csepic He's one of my longtime favs and seemingly the nicest musician I've ever seen. February 3, 2012
- mjladd: There are few things as fine as Bill Frisell playing guitar .. but Mr. Frisell playing Beatles tunes is exquisite. http://t.co/LhzraNSC February 3, 2012
- mjladd: George Pelecanos (writer/producer of The Wire & Treme) does IAMA on reddit. http://t.co/KcvbwEcC February 3, 2012
- mjladd: @jnewfry Googling has led me to http://t.co/hSHWxrrF .. which has way too many moving parts for a website. February 1, 2012
- mjladd: @smackaysmith Who wouldn't? February 1, 2012
- mjladd: Trying to get away with using 'fondant' in an IT job description .. February 1, 2012
- mjladd: RT @allspaw: "NoOps" beats "cloud", "agile", and "SOPA" as the dumbest marketing term ever coined in my field. http://t.co/53On2fZf #devops February 1, 2012
- mjladd: RT @allspaw: Attributes of a good VP of TechOps: http://t.co/q7ThhZmt (my answer) #devops January 31, 2012
- mjladd: @nathanwade congrats mate! Hope that all are doing well. January 28, 2012
- last.fm
- Miles Davis – Vonetta February 6, 2012
- Miles Davis – Limbo February 6, 2012
- Miles Davis – The Sorcerer February 6, 2012
- Miles Davis – Masqualero February 6, 2012
- Miles Davis – Pee Wee February 6, 2012
- Miles Davis – Prince Of Darkness February 6, 2012
- John Zorn – A Dream of Nine Nights February 5, 2012
- John Zorn – Act One February 5, 2012
- John Zorn – Po'o'uli February 5, 2012
- John Zorn – Akialoa February 5, 2012