Summary

  • September 10th, 2013
  • 59 minutes
  • 30 sets, 323 reps
  • 19270 kg

1. Cybex oblique machine

  • Set 1:   10 x 50 kg
  • Set 2:   10 x 50 kg
  • Set 3:   10 x 50 kg

Total:   1500 kg

2. Decline ab bench sit-ups

  • Set 1:   15 x 0.0 kg
  • Set 2:   15 x 0.0 kg
  • Set 3:   15 x 0.0 kg

Total:   0 kg

3. Icarian crunch machine

  • Set 1:   10 x 130 kg
  • Set 2:   10 x 120 kg
  • Set 3:   10 x 120 kg

Total:   3700 kg

4. Flat barbell bench

  • Set 1:   8 x 135 kg
  • Set 2:   8 x 185 kg
  • Set 3:   10 x 155 kg

Total:   4110 kg

5. Paramount PL decline bench

  • Set 1:   8 x 50 kg
  • Set 2:   8 x 50 kg
  • Set 3:   8 x 50 kg

Total:   1200 kg

6. WG pull-ups

  • Set 1:   8 x 0.0 kg
  • Set 2:   8 x 0.0 kg
  • Set 3:   8 x 0.0 kg

Total:   0 kg

7. Narrow neutral grip pulldowns

  • Set 1:   8 x 115 kg
  • Set 2:   8 x 115 kg
  • Set 3:   8 x 115 kg

Total:   2760 kg

8. Hammer strength PL shrug

  • Set 1:   10 x 90 kg
  • Set 2:   10 x 180 kg
  • Set 3:   10 x 180 kg

Total:   4500 kg

9. Behind the back dips

  • Set 1:   20 x 0.0 kg
  • Set 2:   20 x 0.0 kg
  • Set 3:   20 x 0.0 kg

Total:   0 kg

10. DB shrugs

  • Set 1:   10 x 50 kg
  • Set 2:   10 x 50 kg
  • Set 3:   10 x 50 kg

Total:   1500 kg