Monday 8/10/09: CHEST & BACK
Circuit (4 times; 2m rest between each circuit)
1. Incline Flys 40Lbs/6
2. Wide Lat Pulldown 120Lbs/12^
3. Machine Bench Press 150Lbs/10
4. Machine Rows 150Lbs/12
5. Flat Bench Flys 40Lbs/6
6. Rear Laterals 20Lbs/6
7. Incline Dumbell Press 45Lbs/8
8. Lat Pulldown 170Lbs/5
9. Pec Dec 170Lbs/6
10. One Arm Dumbell Rows 55Lbs/12^
*REST 2M*
1. 35Lbs/4
2. 120Lbs/6
3. 130Lbs/5
4. 130Lbs/6
5. 30Lbs/7
6. 15Lbs/12
7. 40Lbs/6
8. 140Lbs/6
9. 150Lbs/6
10. 55Lbs/8
*REST 2M*
1. 25Lbs/8
2. 110Lbs/7
3. 110Lbs/8
4. 110Lbs/10
5. 20Lbs/12^
6. 15Lbs/8
7. 35Lbs/6
8. 120Lbs/10
9. 130Lbs/6
10. 50Lbs/8
*WEIGHTED ABS 36reps 1:25m*
1. 20Lbs/10
2. 100Lbs/9
3. 90Lbs/8
4. 100Lbs/11
5. 20Lbs/10
6. 12Lbs/10
7. 25Lbs/6
8. 110Lbs/9
9. 110Lbs/7
10. 40Lbs/8
49m 471.73Lbs/m; 449.5Lbs/m -(last pec dec and one arm row)