Saturday 9th August 2008

Chest; Triceps; Abs; Cardio

General warm-up:

2 sets: 35 lbs: 20 reps ea. set

Flat Dumbbell Press:

Set 1: 60 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 10 reps
Set 3: 100 lb dumbbells: 8 reps [failure]

Flat Fly:

Set 1: 40 lb dumbbells: 8 reps
Set 2: 50 lb dumbbells: 6 reps
Set 3: 50 lb dumbbells: 6 reps

Throat Prone:

warm-up: bare bar: 2 sets

Set 1: 135 lbs: 12 reps
Set 2: 135 lbs: 10 reps
Set 3: 135 lbs: 10 reps

Tricep pressdowns:

Set 1: 100 lbs: 20 reps
Set 2: 120 lbs: 20 reps [13 reps; pause; 7 reps]
Set 3: 150 lbs: 15 reps [10 reps; pause; 5 reps]

One-arm Dumbbell French Press:

3 sets: 20 lb dumbbell: 8 reps ea. arm, ea. set

Roman Chair Sit-up:

3 sets: bodyweight: 15 reps

Calf-Press: on leg-press station

Set 1: 210 lbs: 30 reps
Set 2: 300 lbs: 20 reps
Set 3: 390 lbs: 20 reps [13 reps; pause; 4 reps; pause; 3 reps]
Set 4: 480 lbs: 10 reps

Comments: There was a deliberate pause and hold in the both the max-stretch and max contraction positions.

PWO Cardio: 30 minutes: Stationary bike

-CNS