
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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7th July 2011
9:17pm - 9:57pm
"Delts/core"
machine Overhead press + low-decline sit-ups
Set 1: 4 plates x 15 reps | 20 sit-ups
Set 2: 4 plates x 15 reps | 20 sit-ups
Set 3: 5 plates x 15 reps | 20 sit-ups
Set 4: 6 plates x 10 reps | 20 sit-ups
Set 5: 7 plates x 8 reps | 20 sit-ups
Set 6: 8 plates x 6 reps | 20 sit-ups
Set 7: 8 plates x 6 reps | 20 sit-ups
Set 8: 9 plates x 6 reps | 10 sit-ups**
Set 9: 10 plates x 5 reps | 10 sit-ups**
Set 10: 11 plates x 4 reps | 20 sit-ups***
**switched to high-decline sit-ups...which may it WAY harder
***back started to spasm after the overhead press...not cool.
Hang clean & press + moderate-decline sit-ups
Set 1: 95 lbs x 10 reps | 25 sit-ups
Set 2: 95 lbs x 10 reps | 20 sit-ups
Set 3: 95 lbs x 8 reps | 20 sit-ups
Total sit-ups: 245 reps
Standing overhead press + sit-up
Set 1: 145 lbs x 4 reps | 25 moderate-decline sit-ups
Set 2: 145 lbs x 4 reps | 15 floor sit-ups
Set 3: 145 lbs x 4 reps | 15 floor sit-ups
Total sit-ups: 300
Total sit-ups for month of July 2011: 2600
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