Workout program

28.08.2010
cardio
35min

21.08.2010

bench press
2 reps x 10 x 40kg
1 rep x 10 x 50kg
1 rep x 5 x 50kg
giant steps
20m with 8kg in each hand
leg press
2 reps x 20 x 80kg
2 reps x 20 x 100kg
1 rep x 20 x 110kg
abs under the bench press
3 reps x 20
abs crunch
2 reps x 20 x 70kg
side abs
4 reps x 20 x 70kg

20.08.2010

bench press 4 reps x 10 x 40kg
giant steps 20m with 8kg in each hand
leg press
3 reps x 20 x 80kg
2 reps x 20 x 100kg
4 reps x 20 abs sous la bar
2 reps x 20 abs crunch x 60kg
4 reps x 20 side abs x 60kg

Current:
Warmup - 15 to 20 mins of Ellipsoidal
bench press 3 reps x 10 x 50kg
dumbbell 3 reps x 10 x (2 x 17kg)
giant steps 2 reps x 20m x (2 x 20kg)
leg press 2 reps x 20 x 120kg
leg press 2 reps x 20 x 160kg
calf raise 4 reps x 20 x 40kg
straight calf raise 4 reps x 20 x 60kg
abs straight 3 reps x 20 x 100lbs
abs side 4 reps x 80lbs