28 July 2010
4 x 8 dumbbell press (10kg)
4 x 10 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 10 dumbbell squats/shoulder press (10kg)
4 x 10 seated rows (pin #6)
4 x 10 lat pulldowns (pin #7)
4 x 8 bent rows (30kg standard bar)
350 x oblique twists (3kg medicine ball)
7 km run @ 4:45/km average pace including 3km of 200m sprints followed by 200m recovery.
29 July 2010
4 x 8 chest press (20kg olympic bar)
1 x 20 chest press (10kg olympic bar)
1 x 30 chest press (olympic bar only)
4 x 8 dumbbell pullovers (17.5kg)
4 x 8 incline dumbbell flys (12.5kg)
4 x 10 deadlifts (30kg standard bar)
4 x 10 leg press (pin #9)
4 x 10 good mornings (25kg standard bar)
5km run @ 4:48km average pace. Redfern - Erskineville loop.
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