1/6/2015

Scott did 2x40 for Flys and Reverse Flys. Added 2x10 Rows @45# each side.

12/3172014

Last workout of the year. It was a good one.

12/29/2014

5x
10 Bent over Rows
10 Shoulder Press
10 Slashers (Each)
25 Sit Ups
25 Bicycles (Each)
25 Heel Touches
50 OH Flutter Kicks
15 OH Sit Ups
15 Push Ups
10 Flys

Rows/Shoulder Press/Slashers/OH Flutter Kick/OH Sit Ups/Flys
Kira: 2x20#/2x20#/35#/35#/35#/2x15#
Raman: 2x25#/2x25#/25#/3@2x25#,2@35#/35#/2x5#
Scott: 4@135#,1@155#/2x40#/45#/4x50@65#,1x100@65#/4@45#,1@65#/2x40#
Sirish: 2x40#/2x30#//45#/45#/45#/4@2x25#,1@2x30#

12/21/2014

We killed it today! This was a great day! Good, heavy lifting day after 3 tough interval days combined with a little heavy weights.

Raman had great form on both squats and deadlifts, Added good weights on both lifts.  Hit 155# Bench.

Kira put up 225# Deadlift - PR by 10#. Also put up 85# Bench and 175# Squat.

Scott put up a combined total of 1000# on the 3 lifts.

8/28/2014

Bench
Squat
Upright Row
Shoulder Press

Small group.  Weight Day.  Fun times.

Added a little running and sit ups when equipment was in use.

7/29/2014

Sent from my mobile. Please excuse any typos. 

6/24/2014

Deadlift

2x 20 @ Light

1x10 @ Normal

1x5 @ Heavy

Bench Press

2x 20 @ Light

1x10 @ Normal

1x5 @ Heavy

3x

20 OHS

10 Shoulder Press

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6/20/2014

A small group and everyone split... perfect day for weights. 

Bhanu, Dinesh, Harpreet and Rahul Scott:

3x20 Shoulder Press (Light)

3x20 Deadlift (Light)

50 Floor Back Extensions

3x10 Upright Row

200 Wide Mountain Climbers

100 Double Sit Ups

Purvaja:

21-15-9

Shoulder Press

2x Sit Up

3x Bicycle Sit Ups

1 Leg Bridge (Each)

Swiss Ball Glute Bridge

Swiss Ball Leg Curl

10 minutes Elliptical

Kira:

21-15-9

Sumo Deadlift

V-Up

3x Bicycle Sit Ups

Swiss Ball Glute Bridge

Swiss Ball Leg Curl

10 minutes stretching

---

Deadlift/Shoulder Press/Upright Row

Bhanu - 

Dinesh - 

Harpreet - 

Rahul - 

Scott - 185, 2x205/3x10@95/115, 135, 165

Purvaja - 2x10# Shoulder press

Kira - 45# Sumo Deadlift

6/12/2014

Bench Press

20 @ Light

2x5 @ Heavy

Wide Bench Press

3x5

3x10 Thrusters

5x

10 V-Ups

25 Bicycle Sit Ups (each)

Bench press Light/Heavy/Wide/Thrusters

Bhanu - 85/95/95/60

Dinesh - 

Harpreet - 

Rahul - 

Rajan - 

Scott - 155/225/135,155/95,95,115

Vijay - 115/145/ /65