Back - 12/08/09

Pre Bracket:
3 x T-F
25g creatine
50g protein

Chin ups - 3 sets
23 reps
*10 reps
8 reps

Bent over barbell row - 4 sets
50kg - 10 reps (warm up)
60kg - 8 reps
55kg - 8 reps
50kg - 10 reps

Lat-pull down - 3 sets
37kg x 2 - 8 reps
34.5kg x 2 - 8 reps
31kg x 2 - 8 reps

Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps

Post bracket
50g protein

*At this point, instructor showed me a tougher way to do them, hence the lower number. New technique invovles an extra squeeze with the rhomboids, bringing my hands right into my chest.