DPC's Dec 9-14

[rjoxiv]

Here's my weekly plan:
Monday:
3 rds , no rest. FOR TIME

250 ropes
15 pullups rotate grips
25 widefly pushups
25 crunches/ 50 bicycles /side dips (12 each side)

TUE:
2 rds each:
Rotation A) Dumbell Bench, Incline flys, decline press (max weight for 8-10 reps)

Rotation B) Bent over rows, lunges, shoulder press,

Run 3 miles (probly treadmill for me)

WED:
Run 3-5 miles
Ab RipperX

THUR:
Stairmaster 20 min *amap* on half resistance
Pull ups MAX reps (see what we got)
Bicycle 10 minutes Sprint on half resistance
Arms: curls, dips, hammers, overhead rope extension 2 rds 15 reps (pick a weight that'll burn.

FRI : Rest

SAT: Who's up for the Olympic Challange??

[CAG04]

Looks good to me. What is the Olympic challenge? Don't remember that one.

[dog19920810]

I am so excited for my new Walkera Brushed Hoten-X 6 Channel RTF RC Helicopter.It bring me so much surprise that I am hooked by it deeply.
?Latest 6-Axis Gyro Control system provides super stable flight.
?Brushed Motor system ensures more powerful and fantastic flips and rolls flight.
?The RX firmware can Update Online (required UP02 upgrade cable and adapter).
?The simple and compact modularized design, easy to install and maintain.
?The flight time will be up to 7 to 8 minutes with a 7.4V1000mAh Lipo battery.
Now I go out for flying almost every weekend.It gives me wonderful weekends