Sat 28th Jan 2017 at 10:00am by Turkhish
Cross > Weights
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Time
50:00
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Asc(m)
42
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Surface
Road
Notes & Comments
Bench Press
5 sets x 20kg x 2
x 22.5kg x 1
x 30kg x 2
1 Set x 5 @ 40kg
Lat pull downs 5 sets @ 30kg
Bent Over rows 5 sets
3 @ 6kg with dumbells
2@5kg with dumbells
5 x 10 ankle touches .....crunches and leg extensions in rotation
Barbell Bent over rows @ 10kg x 3 sets 2 sets with an overhead press.
5mins warm up on the treadmill.
11 mins warm down on the treadmill
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