MGySgt Roarke’s (USMC) Workout of the Day – November 2   Leave a comment

Here’s Master Gunnery Sargeant Paul Roarke’s (USMC, Ret.) personal workout of the day:

1. Lifecycle 30:00 (easy)
2. Wide Grip Lateral Pull-down (100 lbs) 2×15 & Push-ups 2×25
3. Incline Dumbbell Press (60 lbs) 2×10 & Crunches 2×50
4. Leg Curl Machine (60 lbs) 2×10 & Wide Push-ups 2×25
5. Chest Machine (150 lbs) 2×15 & Elevated Crunches 2×50
6. Cable Row (120 lbs) 2×10 & Seated Leg Raises 2×25
7. Leg Press (150 lbs) 2×20 & Push-ups 2×25
8. Dumbbell Press (45 lbs x 2) 2×10 & Free Squats 2×15
9. Dumbbell Fly (front and side 25 lbs) 2×10 & Flutter Kicks 2×50
10. Upright Rows (45 lbs) 2×10 & Push-ups 2×25
11. Neck Machine (85 lbs) 2×15
12. Ab machine (100 lbs) 2×25
13. Curls Machine (95 lbs) 2×10
14. Cooldown/stretch 5 minutes

Swim: 20 laps at surface & 4 laps under surface

Read the full blog HERE.

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Posted November 2, 2010 by Tom Delaney in Uncategorized

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