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19th DEC 2013: Evening training

19 Dec

2nd training today….

Warm-up

15 push-ups
15 V-ups
10 diamond push-ups
20 back ext

Lifting

Bench press (wide grip with stop): up to 5 x 5 reps @ 65 kg – 2+1 rep @ 75 kg

Bench press (narrow grip with stop): 5 x 8 reps @ 40 kg

Back squats (3 reps): 70-90-100-110 kg

Pause back squats (3 sec pause/bottom): 5 x 5 reps @ 75 kg (no belt)

Abs

2 x 50 sit-ups

100 Russian twists @ 20 kg

Distance biked

10 km

Done!

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