[johnacc]

Thu 30th Aug 2007

X Trainer 5 mins

Squats 1 x 10 @ 20kg (44lbs)
Squats 1 x 10 @ 30kg (66lbs)
Squats 1 x 10 @ 40kg (88lbs)

Shoulder Shrugs 1 x 10 @ 16kg (35lbs) each arm
Shoulder Shrugs 1 x 10 @ 16kg (35lbs) each arm
Shoulder Shrugs 1 x 10 @ 18kg (39lbs) each arm

Seated Leg Press 1 x 10 @ 114kg (251lbs)
Seated Leg Press 1 x 8 @ 132kg (291lbs)
Seated Leg Press 1 x 8 @ 141kg (310lbs)

Standing Calf raises 1 x 10 @ 114kg (251lbs)
Standing Calf raises 1 x 10 @ 123kg (271lbs)
Standing Calf raises 1 x 10 @ 132kg (291lbs)

Lat Raises 1 x 10 @ 40kg (88lbs)
Lat Raises 1 x 8 @ 45kg (99lbs)
Lat Raises 1 x 4 @ 50kg (110lbs)

Chin Assists 1 x 3 @ BW

Ab Crunches 1 x 20 with 5kg Medicine Ball
Core Stability Work