At least I'm keeping them noted in my journal. It keeps me right!

Back/Tris/Abs

10min warm up on x-trainer

Hyperextensions: 2x15; 2x15@2.5kg
Good mornings: 2x15@2.5kg; 2x15@5kg
Lat pulldowns: 2x15@40kg, 10 + 6 reps
Dual link row: 2x15@40kg, 10 + 6 reps

Machine tri ext: 2x15@20kg, 10 reps
Lying BB ext: 3x15@15kg
Lying xface DB: 1x15@4kg, 10 + 9 reps

3x15 oblique crunch (hyperextension)
3x15 twisting crunches (5kg ball)
3x15 crunches/pulses
3 x 40 secs plank

Later on I was out on the mountain bike for about 45 minutes.

Next day I went out for another run. Same course as previous day but took me 55 minutes . . . I'm blaming a head wind!

Never thought I'd say that I required extra padding on my ass but after 2 straight days in the saddle boy was I sore!

Chest / Bis / Abs

10 mins xtrainer

Incline DB fly alt
Decline DB fly: 2x15@8kg, 10/8 + 9/6 reps
Press ups: 1x15; 11 + 7 + 4 reps
Pullovers: 2x15@10kg, 10 + 7 reps

BB Curls: 2x15@15kg, 10 reps
Seated Hammer Curls: 2x15@6kg, 10 reps
BB Curls to failure @ 10kg

3x15 crunches/pulses
3x15 obliques (hyperextensions)
3x15 twisting crunches (5kg ball)
3 x 40 secs planks

11/4/05

90 minutes on bike! Didn't initially plan to be out that long but hey, I survived.

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