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Postby benzilla » Sun Sep 20, 2009 9:51 am

14/08/2009

c2row
5mins - 1312m

squat
20x5
40x5
50x5x5

shoulder press
20x5
25x5
30x5x5

deadlift

pullups
(30kg assist)
8/8/8

pushups
12/12/12

bridge
40/30
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Posts: 879
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Location: Sydney, Australia

Postby benzilla » Sun Sep 20, 2009 9:52 am

24/08/2009

c2row
5mins - 1328m

squat
20x5
40x5
50x5
60x5

bench
20x5
30x5
40x3
50x5x5

bentover row
20x5
30x5
40x5
55x5x5

dips
(25kg assist)
10/10/10

bicep curl
10kg
10/10/10

bridge
60/40
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benzilla
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Posts: 879
Joined: Mon Nov 12, 2007 5:39 pm
Location: Sydney, Australia

Postby benzilla » Sun Sep 20, 2009 9:53 am

22/08

50 km MTB race

2 hours 57mins. 39th in my category and 205th overall, out of 452. Not too bad for a first ever race, had a lot of fun!
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Posts: 879
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Location: Sydney, Australia

Postby benzilla » Sun Sep 20, 2009 9:54 am

26/08/2009

c2row
5mins - 1264m

squat
20x5
40x5
50x5x5
60x5x5

shoulder press
20x5
30x5x5

deadlift
60x5
90x5

pullups
(30kg assist)
8/8/7

pushups
12/12/12

bridge
60/40
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benzilla
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Posts: 879
Joined: Mon Nov 12, 2007 5:39 pm
Location: Sydney, Australia

Postby benzilla » Sun Sep 20, 2009 9:55 am

29/08/2009

c2row
5mins - 1353m

squat
20x5
40x5
50x5

bench
20x5
30x5
40x3
50x5x5

bentover row
20x5
30x5
40x5
55x5x5

dips
(25kg assist)
10/10/8

bicep curl
10kg
10/10/10

bridge
80/60
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benzilla
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Posts: 879
Joined: Mon Nov 12, 2007 5:39 pm
Location: Sydney, Australia

Postby benzilla » Sun Sep 20, 2009 9:56 am

31/08/2009

c2row
5mins - 1274m

squat
20x5
40x5

shoulder press
20x5
25x5
30x5x5

deadlift
60x5
90x5

pullups
(25kg assist)
8/7/6

pushups
12/12/12

bridge
40/40
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benzilla
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Posts: 879
Joined: Mon Nov 12, 2007 5:39 pm
Location: Sydney, Australia

Postby benzilla » Sun Sep 20, 2009 10:00 am

02/09/2009

c2row
5mins - 1388m

squat
20x5
40x5
50x5
60x5x5

bench
20x5
30x5
40x3
50x5x5

bentover row
20x5
30x5
40x5
55x5x5

dips
(25kg assist)
10/8/5

bicep curl
10kg
10/10/10

bridge
45/45
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benzilla
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Posts: 879
Joined: Mon Nov 12, 2007 5:39 pm
Location: Sydney, Australia

Postby benzilla » Sun Sep 20, 2009 10:02 am

08/09/2009

c2row

squat
20x10
40x10
50x10x2

shoulder press
20x5
25x5
30x5x5

deadlift
60x5
90x5

pullups
(25kg assist)
8/8/8

pushups
15/15/12

bridge
60/40
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benzilla
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Posts: 879
Joined: Mon Nov 12, 2007 5:39 pm
Location: Sydney, Australia

Postby benzilla » Sun Sep 20, 2009 10:40 am

10/09/2009

c2row

squat
20x10
40x10
50x10x2

bench
20x5
30x5
40x3
52.5x5x5

bentover row
20x5
30x5
40x5
55x5x5

dips
(25kg assist)
10/10/8

bicep curl
10kg
10/10/10

bridge
70/40
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benzilla
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Posts: 879
Joined: Mon Nov 12, 2007 5:39 pm
Location: Sydney, Australia

Postby benzilla » Sun Sep 20, 2009 10:41 am

12/09/2009

c2row

squat
20x10
40x10
52.5x10x2

shoulder press
20x5
30x5
32.5x5x3
32.5x4x2

deadlift
60x5
90x5
100x5

pullups
(25kg assist)
8/6/4

pushups
15/15/15

bridge
45/30
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benzilla
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Posts: 879
Joined: Mon Nov 12, 2007 5:39 pm
Location: Sydney, Australia

Postby benzilla » Sun Sep 20, 2009 10:43 am

14/09/2009

c2row

squat
20x5
40x5
50x5
55x5x5

bench
20x10
30x5
40x5
50x5
55x5x2
55x4x2
55x3

bentover row
20x5
30x5
40x5
55x5x5

dips
(25kg assist)
10/8/8

bicep curl
15kg
8/8/8

bridge
75/60
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benzilla
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Posts: 879
Joined: Mon Nov 12, 2007 5:39 pm
Location: Sydney, Australia

Postby benzilla » Sun Sep 20, 2009 10:45 am

17/09/2009

c2row
500m in 1:36.1

squat
20x5
40x5
50x5
57.5x5x5

press
20x5
30x5
32.5x5x5

deadlift
60x5
90x5
110x5

pullups
(25kg assist)
8/8/8

pushups
15/15/15

plank
75/45
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benzilla
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Posts: 879
Joined: Mon Nov 12, 2007 5:39 pm
Location: Sydney, Australia

Postby benzilla » Thu Sep 24, 2009 10:19 am

22/09/2009

c2row

squat
20x5
40x5
50x5
60x5x5

bench
20x10
30x5
40x5
50x5
55x5
55x4x3
55x3

bentover row
20x5
30x5
40x5
57.5x5x5

dips
(25kg assist)
10/10/8

bicep curl
15kg
8/8/8

plank
75/45
User avatar
benzilla
Active Member
 
Posts: 879
Joined: Mon Nov 12, 2007 5:39 pm
Location: Sydney, Australia

Postby benzilla » Thu Sep 24, 2009 10:20 am

24/09/2009

c2row

squat
20x5
40x5
50x5
62.5x5x5

press
20x5
30x5
32.5x5x4
32.5x4

deadlift
60x5
90x5
110x5

pullups
(25kg assist)
8/8/8

pushups
15/15/15

plank
60/60
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benzilla
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Posts: 879
Joined: Mon Nov 12, 2007 5:39 pm
Location: Sydney, Australia

Postby benzilla » Tue Sep 29, 2009 11:07 am

26/09/2009

Quick session on saturday before driving to the blue mountains.

squat
20x5
40x5
55x5
65x5x5

bench
20x5
30x5
40x5
50x3
55x5x2
55x4x3
55x3
50x5
40x10

bentover row
20x5
40x5
50x5
57.5x5x5
User avatar
benzilla
Active Member
 
Posts: 879
Joined: Mon Nov 12, 2007 5:39 pm
Location: Sydney, Australia

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