17 August 2010
4 x 8 chest press (20kg olympic bar)
4 x 8 chest pullover overs (20kg)
4 x 8 chest press machine (35kg)
4 x 10 dead lifts (35kg standard bar)
4 x 10 leg press (60kg)
4 x 10 single leg roman dead lifts (10kg)
6km run @ 4:58/km average pace. Fitness First to home.
18 August 2010
Rest day. Sore throat and ear ache.
19 August 2010
4 x 8 dumbbell shoulder press (10kg)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 hammer curls (7.5kg)
4 x 8 lower pulley bicep curls (15kg)
1 x 21 bicep set (15kg e-z bar)
5 x 20 leg raises/crunches (4kg medicine ball)
6km run @ 5:09/km average pace. Fitness First to home. Felt tired.
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