[Narkissos]

1st July 2011 - am

Sit-ups: 260 reps

Total sit-ups for July 7000-rep challenge: 260/7000

1st July 2011 - lunchtime

V-bar pull-down:
Set 1: 8 plates x 10 reps (warm-up)
Set 2: 8 plates x 10 reps (warm-up)
Set 3: 10 plates x 10 reps
Set 4: 12 plates x 10 reps
Set 5: 14 plates x 5 reps; 8 plates x 7 reps (drop-set)

Low pulley row: wide grip
Set 1: 8 plates x 10 reps (warm-up)
Set 2: 10 plates x 10 reps
Set 3: 13 plates x 7 reps; 8 plates x 8 reps (drop-set)

T-bar: corner row w/ v-bar handle
Set 1: 70 lbs x 10 reps (warm-up)
Set 2: 140 lbs x 10 reps
Set 3: 210 lbs x 6 reps; 140 lbs x 4 reps (drop-set)

Decline dumbbell pullover:
Set 1: 80 lb dumbbell: 10 reps
Set 2: 90 lb dumbbell: 10 reps
Set 3: 125 lb dumbbell: 6 reps

Behind the back shrugs:
225 lbs x 10 reps
275 lbs x 6 reps
275 lbs x 6 reps


1st july 2011 - pm

"Conditioning/abs/bis"

400m run

GHD sit-up: lowering/ body below parallel to floor
40 reps

Decline sit-up:
30 reps

GHD sit-up:
10 reps

Decline sit-up:
40 reps

GHD sit-up:
20 reps

Decline sit-ups
50 reps

GHD sit-ups
50 reps

Barbell curls: ez curl bar
Wide: 85 lbs x 7 reps
Narrow: 85 lbs x 7 reps
Wide: 85 lbs x 7 reps
Narrow: 85 lbs x 7 reps
Wide: 85 lbs x 7 reps
Narrow: 85 lbs x 7 reps

One-arm dumbbell preacher curl:
25lb dumbbell: 7 reps ea

Close-grip barbell preacher curl:
65lbs x 7 reps

One-arm dumbbell preacher curl:
35lb dumbbell: 7 reps ea

Close-grip barbell preacher curl:
65lbs x 7 reps

One-arm dumbbell preacher curl:
35lb dumbbell: 7 reps ea

GHD sit-ups:
25 reps

Total sit-ups: 265

Sit-ups for month of july: 525 reps