Friday, 26 July 2013

Fri 26th

Did Defrancos Upr Bod Mass Workout

A. DB Mech Adv Press 2 x 7.7.7 22,5kg (only get 6 on the very last set, not sure why!)

B. Timed Barbell Row x 20 sec 55kg 11,11,11

C. Band Y press 3 x 8

D. KB Underhand Shrugs 3 x 8 24kg's

E1. Ab Wheel Walk x 3
E2. Empty Barbell Curl 40,35,25

Serious pump at the end of this session! Got the session back after botching up the last set of presses.



Thu 25th

For some reason I decided to try the Crossfit Football workout Mooch - it didnt go well.

9mins of:
Squat x 3 (100kg)
Chins x 6
Push Ups x 9

* I got 4 rounds in about 5mins, Liam stopped me to talk so I took the exit :(

Then...

Squat x 3 120, 130, 120kg - back felt ok, wore a belt

Reverse Hypers 3 x 10 , no weight

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