[Narkissos]

2nd July 2011 - am

"Abs/pecs"

Decline sit-ups:
70 reps

Swissball sit-up:
20 reps

Decline sit-ups:
20 reps

Floor sit-ups
25 reps

Decline sit-ups:
10 reps

Floor sit-ups:
10 reps

Decline sit-ups:
20 reps

GHD sit-ups:
100 reps

Total sit-ups: 275 reps

Shoulder warm-up:
Lateral raise: 15 lb dumbbells: 25 reps
Dumbbell front raise: 15 lb dumbbells: 25 reps
Dumbbell bent laterals: 15 lb dumbbells: 25 reps

Decline bench press:
Set 1: 135 lbs x 12 reps**
Set 2: 155 lbs x 10 reps**
Set 3: 215 lbs x 1; 205 lbs x 8 reps; 185 lbs x 4 reps (drop set)##

**slow negative. Explosive positive.
## my partner misloaded the bar here (putting two 45 lb plates on one side and one 35lb + one 45 lb plate). :-(

Incline dumbbell press:
Set 1: 70 lb dumbbells: 12 reps
Set 2: 70 lb dumbbells: 12 reps
Set 3: 70 lb dumbbells: 12 reps

Push-ups on knuckles:
100 reps

Total sit-ups for month of July: 800 reps