18km @ 5:31/km average pace: Botany Bay
28 December 2011
4 x 10 (20kg) glute machine
4 x 20 (35kg) adductor
4 x 20 (30kg) abductor
4 x 10 (20kg bar) lunges
4 x 10 (25kg bar) deadlifts
4 x 10 (12.5kg dumbbell) single arm back row
4 x 10 (25kg) pulldown
4 x 10 (22.5kg) upper back
4 x 20 (3kg medicine ball) leg/stomach crunches
30 mins treadmill: 5.65km
20 mins stairmaster.
Look out indeed!!! Way to go Bernie, you sound like you are fired up for a great 2012!
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