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Old 08-15-2011
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9th July 2011

"Back/core"

Ab circuit:
Set 1:
Headstand: 30 seconds
Floor sit-up: 20 reps
Hip stretch: 10 seconds ea side

Set 2:
Headstand: 30 seconds
Floor sit-up: 20 reps
Hip stretch: 10 seconds ea side

Set 3:
Headstand: 30 seconds
Floor sit-up: 20 reps
Hip stretch: 10 seconds ea side

Set 4:
Headstand: 30 seconds
Floor sit-up: 20 reps
Hip stretch: 10 seconds ea side


Circuit 2: upper-back + core

Set 1:
Dumbbell pullover: 70 lb dumbbell x 20 reps
Seated sit-up: 25 reps

Set 2:
Dumbbell pullover: 75 lb dumbbell x 20 reps
Seated sit-up: 30 reps

Set 3:
Dumbbell pullover: 85 lb dumbbell x 10 reps
Seated sit-up: 15 reps

NB: slow and deliberate reps on each exercise. Especially deep stretch on pullover.


Circuit 3: upper-back + core

Set 1:
V-bar pulldown: 10 plates x 12 reps
Straight-leg decline sit-up: 15 reps

Set 2:
V-bar pulldown: 12 plates x 12 reps
Straight-leg decline sit-up: 15 reps

Set 3:
V-bar pulldown: 14 plates x 8 reps
Straight-leg decline sit-up: 15 reps



Circuit 4: upper back + core

Set 1:
lat pulldown: 10 plates x 12 reps
Straight-leg decline sit-up: 10 reps

Set 2:
lat pulldown: 10 plates x 12 reps
Straight-leg decline sit-up: 10 reps

Set 3:
lat pulldown: 12 plates x 8 reps
Straight-leg decline sit-up: 10 reps


Circuit 5: mid-back + core

Set 1:
Low-pulley row: 10 plates x 15 reps
Bent-knee decline sit-up: 10 reps

Set 2:
Low-pulley row: 12 plates x 10 reps
Bent-knee decline sit-up: 10 reps

Set 3:
Low-pulley row: 12 plates x 10 reps
Bent-knee decline sit-up: 10 reps



Circuit 6: traps + core

Set 1:
Machine (neutral grip) shrug: 12 plates x 15 reps
Straight-leg decline sit-up: 10 reps

Set 2:
Machine (neutral grip) shrug: 14 plates x 10 reps
Straight-leg decline sit-up: 10 reps

Set 3:
Machine (neutral grip) shrug: 14 plates x 10 reps
Straight-leg decline sit-up: 25 reps

Total sit-ups: 300 reps
Total sit-ups for month of July 2011: 3300 reps
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