[Narkissos]

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