Thursday 25th July 2013
Ab Sling Straight Leg Raise to Bar x10x10x8(+ 2 swinging crappy ones) (60s rest)
Cable Twist 15kg x10x10x10 (no rest between sides, 30s rest between sets)
Dumbbell Windmills 22kg x10x10 (60s)
Weighted Crunch 25kg x50 (30s) x30 (20s) x20
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Thursday 18th July 2013
Press 70kg x5x5x8, 60 secs rest then Seated DB Shoulder Press 20kg x16
Weighted Chins 27.75kg x6, 26.5kg x5 (superset with first two press sets)
Weighted Dips 25.25kg x12x8x6x5 (60s)
Deadlift 145kg x9 – Weight still too forward, may take these right back to 100kg to practice tekkers if I can’t rectify it soon!
Later in day did a little Ab blast:
Ab Sling Straight Leg Raise to Bar x10x10x6(+ 4 swinging crappy ones) (60s rest)
Cable Twist 12.5kg x10x10x10 (no rest between sides, 30s rest between sets)
Kettlebell Windmills 20kg x10x10 (60s)
Weighted Crunch 25kg x40 (30s) x30 (20s) x20 (10s) x10
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Tuesday 19th March 2013
Taught my Spin class today so followed it up with some hamstring and ab work:
Leg Curl 40kg x20x20x20 (90s rest)
3 supersets of Ab Sling Knee Raises x10 and Windmills (Left & Right) 20kg x10
BE HENCH 