
08-15-2011
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Owner | Administrator
Points: 12,360,232, Level: 100 |
Level up: 0%, 0 Points needed |
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Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 718
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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
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