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Canberra, Australian Capital Territory, Australia
"Jack of all (sports), Master of none!"

07 October 2011

BBQ tested...

skipped speedygeese in the rain yesterday...instead picked up a gas bottle (and gauge) for my new BBQ...

seasoned the grill then did a test run of sausages - very tasty! next test will be Sunday night when I have mum and dad (and maybe Tim) over for steaks & sausages!

rode to gym in the drizzle this morning (remembered to put the mudguards back on!)...

straight into stretching followed by:

Day 2 program
  • incline shoulder dumbbell rotations - 12 each side with 4kg
  • dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg
  • unilateral seated row - 3 x 6 with 60kg
  • assisted chin ups - 2 x 8 with 35kg
  • incline reverse dumbbell flys - 2 x 10 with 6kg
  • leg press - 3 x 6 with 165kg
  • eccentric hamstring extensions - 2 x 10 (increase in reps)
  • single leg squat with dumbbells (resting leg on bench) - 2 x 10 with 10kg in each hand
  • dumbbell hammer curls - 2 x 8 with 10kg
  • postman curls - 1 x 8 / 1 x 6 with 9kg (increase in weight for 2nd set)
  • back extensions - 3 x 15 with 10kg plate
  • stretching

ride to gym was drizzle free...

last day of work before the team trip to Vanuatu (Wednesday-Sunday)...we drive to Sydney via three mini buses Tuesday night then fly out via Brisbane early Wednesday morning...back very late Sunday night...

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