Saturday 7th June 2014
Deadlift 140kg x5, 160kg x2, 180kg x1, 185kg x1, 190kg x1
Good Morning 40kg x10x10x10x10 (60s rest)
Yates Row 80kg x10x10x10x10 (30s)
Explosive Shrugs 130kg x40 (rest-pause in hang position) followed by DB Shrug & Hold 3 secs 42kg x10x10x8 (90s rest)
Seated Leg Curls 50kg x12, 45 x12x12, 40kg x12 (60s rest)
Ab Sling Knee to Elbows x12x12x12x12 (60s)
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Wednesday 31st July 2013
DB Pullover 46kg x13x13 (2 mins rest)
‘V’ Grip Pulldown To Chest 90kg x9, 75kg x11 (2 mins)
DB Row To Hip 30kg x13x13 (90s)
Smith Rack Pull 157.5kg x10
Cable Rear Flyes 5kg x15x15 (90s)
Ab Sling Knees To Elbows x13 after every set of every exercise
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Tuesday 9th July 2013
Usual SPIN class followed by:
Seated Leg Curl 55kg x17x15x13
Later in day did 100 knees to elbows broken down into 5 sets of 10, then 10 sets of 5 (all with 60 secs rest)
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Thursday 4th April 2013
Did a little 30 minute ab session with a member – 3 sets of 15 reps each, resting as long as it takes the other person to perform reps:
10kg Cable Twists, 16kg Seated KB Twists, 24kg KB Side Bends, Ab Sling Knees-To-Elbows, 16kg KB Crunches, Toe Touches
BE HENCH 