
08-15-2011
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Owner | Administrator
Points: 12,360,232, Level: 100 |
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Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 717
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6th July 2011
"Pecs + core/conditioning" - 9:05-10 pm
Circuit 1:
Flat dumbbell bench press + decline sit-ups:
Set 1: 80 lb dumbbells x 10 reps; 25 sit-ups
Set 2: 80 lb dumbbells x 10 reps; 20 sit-ups
Set 3: 80 lb dumbbells x 10 reps; 25 sit-ups
Set 4: 90 lb dumbbells x 6 reps; 30 sit-ups
Set 5: 100 lb dumbbells x 5 reps; 20 sit-ups
Set 6: 110 lb dumbbells x 2 reps; 20 sir-ups
Set 7: 90 lb dumbbells x 5 reps; 20 sit-ups
Set 8: 85 lb dumbbells x 6 reps; 20 sit-ups
Set 9: 80 lb dumbbells x 10 reps; 30 sit-ups**
Set 10: 80 lb dumbbells x 10 reps; 20 sit-ups***
**20 reps were twisting decline sit-ups
***pretty sure I did 25 sit-ups here...but was pretty frazzled by this point, and "pretty sure" didn't cut it.
Circuit 2:
Set 1:
Crawl-out-to-push-up: 8 reps
Swiss Ball GHD sit-up: 10 reps
Dumbbell flat bench fly: 50 lb dumbbells: 10 reps
Set 2:
Crawl-out-to-push-up: 8 reps
Swiss Ball GHD sit-up: 10 reps
Dumbbell flat bench fly: 50 lb dumbbells: 10 reps
Set 3:
Crawl-out-to-push-up: 8 reps
Swiss Ball GHD sit-up: 25 reps
Dumbbell flat bench fly: 70 lb dumbbells: 8 reps
Addendum:
Chins:
1 set: bodyweight: 15 reps
Sit-ups: 275 reps
Total sit-ups for month of july 2011: 2300 reps
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