28 February 2011

10:00 (ABW)

A1 Chinup BW+5x6(57s) [+1r +4s]
A2 Cybex Galileo shoulder press #11x7(60s) [+1r +2s]
A3 Seated cable row 50x7(64s) [+4s]
A4 Polaris Delta chest press 75x6(57s) [+5kg]
B1 Hammer 45 leg press vs #4 band (53)170x6(47s) [+#4 band]
C1 45 degree back raise 20x8 (78s)

25 February 2011: 83 Days of Vanity

10:10 (ABW)
A EZ curl (5/5) +20x6+3+2=11RP
B Pushdown (5/5) 40x7+3+3=13RP
C EZ reverse curl (5/5) +10x6
D Leaning cable lateral raise (5/5) 3.75x7/side
E Machine flye (5/5) 45x9
F Dip BWx16
G 45 degree back raise 20x8

22 February 2011

10:20 (ABW)
A1 Chinup BW+5x5(53s) [+2.5kg]
A2 Cybex Galileo shoulder press #11x6(58s) [+1#]
A3 Seated cable row 50x7(60s) [+4s]
A4 Polaris Delta chest press 70x7(66s) [+6s]
A5 Hammer 45 leg press vs #3 band (53)170x9(63s) [+2r +15s]

18th February 2011: 90 Days of Vanity

10:15 (ABW)
A EZ curl (5/5) +15x7+3+3=13RP
B Pushdown (5/5) 18.75x9+4+3=16RP
C GM (3/3) 40x10
D Cable lateral raise (5/5) 3.75x8/side
E Machine flye (5/5) 40x8
F Dip BWx15

15th February 2010

10:15 (ABW) (w/DW)


A1 Chinup BW+2.5x6(59s) [+2.5kg]
A2 Cybex Galileo shoulder press #10x8(65s) [+1r +4s]
A3 Seated cable row 50x7(56s) [+1r +2s]
A4 Polaris Delta chest press 70x7(?s - forgot to time) [-]
A5 Hammer 45 leg press vs #3 band (53)170x7(48s) [+1r +4s]

8th February 2010

10:15 (ABW) (w/DW)

A1 Chinup BWx7(62s) [-]
A2 Polaris Delta chest press 70x7(60s) [+5kg]
A3 Seated cable row 50x6(54s) [+1.25kg]
A4 Cybex Galileo shoulder press #10x7(61s) [+1 pin]
A5 Hammer 45 leg press vs #3 band (53)170x6(44s) [+ #3 band]
B1 Good morning 35x10 (3/3)

27th January - 3rd February 2011

27th January
14:00 (ABW)
A1 CG pulldown 48.75x7 (5/5)
A2 Dip BWx7 (3/3)
B1 EZ curl +10x7 (5/5)
B2 Rope pushdown 40x5 (5/5)
C1 Machine flye 25x7 (5/5)
C2 Good morning 22.5x20 (3/3)

31st January
10:15 (ABW) (w/DW)
A1 Chinup BWx7(62s) [+2s]
A2 Cybex Galileo shoulder press #9x8(75s) [-1r -2s]
A3 Seated cable row 48.75x9(77s) [+2s]
A4 Polaris Delta chest press 65x9(75s) [+1r +7s]
A5 Hammer 45 leg press (53)170x12(77s) [+2r +3s]

3rd February
09:00 (ABW)
A1 CG pulldown 48.75x8 (5/5)
A2 Dip BWx7 (5/5)
B1 EZ curl +12.5x7 (5/5)
B2 V-bar pushdown 35x7 (5/5)
C1 Machine flye 35x7 (5/5)
C2 Good morning 30x10 (3/3)