[Narkissos]

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