17th January 2010

10:15 (ABW)


A1 Chinup BWx7(60s) [-3s]
A2 Cybex Galileo shoulder press #9x9(77s) [+1r +8s]
B1 Seated cable row 48.75x9(75s) [+5s]
B2 Polaris Delta chest press 65x8(68s) [+1r +6s]
C1 Hammer 45 leg press (53)170x10(74s) [+1r +15s]
S1 MWOD

10th January 2010

7 miles bike

10:15 (ABW)
A1 Chinup BWx7(63s) [+1r +5s]
A2 Cybex Galileo shoulder press #9x8(69s) [+1r -2s]
B1 Seated cable row 48.75x9(70s) [+1r +5s]
B2 Polaris Delta chest press 65x7(62s) [+5s]
C1 Hammer 45 leg press (53)170x9(59s) [+1r -3s]
S1 MWOD

Evening: 75 KB swings @20kg

4th January 2011: Turns out 15 days off is too many

Who knew?!

7 miles bike

10:15 (ABW)
A1 Chinup BWx6(58s) [-1r -8s]
A2 Cybex Galileo shoulder press #9x7(71s) [-1r +5s]
B1 Seated cable row 48.75x8(65s) [-]
B2 Polaris Delta chest press 65x7(57s) [-1r -9s]
C1 Hammer 45 leg press (53)170x8(62s) [+1r +11s]