http://forum.kungfumagazine.com/foru...ad.php?t=49680

The above is my previously titled 'log. Thanks to Mr. Punch for the idea to retitle it.

1-12-08

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Warm-up, then

[superset]
Goblet Squat (dumbbell held at neck level): 3x8 - 40, 50, 60
Hyperextension bench: 3x8 - bodyweight
[superset]

Forward Angle Lunges: 2x8 - 20s, 20s

[Triple Set]
Neutral-Grip Pull-Ups: 6x8
Alternating-Arm Overhead Dumbbell Press: 3x8 - 40s, 45s, 45s
Kneeling Cable Crunch: 3x8 - 160, 170, 180
[/triple set]


{{the above is done as: 1 set, chins, 1 set, press, chins, crunch, chins, press, etc}}

One-Arm Cable Face Pull: 3x8 - 30, 40, 40
Dumbbell Lateral Raise: 2x8 - 10s, 12s

Followed by 15 minutes upper and lower body stretching

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This is the last of my Xx8 cycle, carried over from last year. Next lift (wednesday) will be 5x5, will carry on like that for about 6-8 weeks. Might switch sooner, though, if I start feeling it in my joints.