Haven't trained much over the past few weeks but back on it now.
Saturday
Back and Bi's
Pullups
BW 8/8/8/8
BOR
80kg 6/6/6/6
One Arm DB Row
22.5kg 14/14/14
BB Curls
25kg 10/10/10/10/10
Sunday
Morning cardio - 3km run.
Training chest & shoulders later.
Sunday
Shoulders & Chest
Strict Press
50kg 5/5/5/4/4
DB Floor Press
22.5kg 15/15/12/12
Press ups - on push up bars
BW 11/11/11/11
DB Lat Raises
10kg 10/10/10
7.5kg 12/12
Didn’t eat before I trained. Lacked energy but my own fault.
Monday
Shoulders & Chest
Strict Press
50kg 5/5/5/4
DB Floor Press
22.5kg 15/15/15/14
Press ups - on push up bars
BW 10/10/10/10
DB Lat Raises
10kg 10/10/10/10
Tuesday
Cardio - 4K tempo run.
Wednesday
Back and Bi's
Pullups
BW 10/10/10/9
BOR
80kg 6/6/6/6/6
One Arm DB Row
22.5kg...
Thursday
Cardio - 4x 4mins @ 5k pace + 2 mins @ easy pace. 3x hill repeats.
Friday
Back and Bi's
Pullups
BW 9/9/9/9
BOR
80kg 6/6/6/6/6
One Arm DB Row
22.5kg 14/14/14
BB Curls
20kg 12/12/12/12/12
DB Hammer Curls
80kg 12/12/12
Saturday
Cardio - 11.3 km run (PB) - managed 10k in 55 mins.
Monday
Shoulders & Chest
Strict Press
50kg 5/4/4/4
DB Floor Press
22.5kg 14/14/14/12
Press ups - on push up bars
BW 9/9/9/9
DB Lat Raises
10kg 8/8/8
7.5kg 17/17
Tuesday
Cardio - 25 min tempo run (5k) & 2x 300m hill repeats.
Wednesday
Cardio 5k run
Friday
Cardio 3k high intensity intervals
Sunday
Back and Bi's
Pullups
BW 8/8/8/8
BOR
75kg 8/8/8/8/8
One Arm DB Row
22.5kg 14/14/14
BB Curls
20kg 11/11/11/11/11
DB Hammer Curls
7.5kg 12/12/12
PM Cardio - 3k easy run.
Didn’t have much time today.
Shoulders & Chest
Strict Press
50kg 3/3/5/4/3
DB Floor Press
22.5kg 13/13/13
Press ups - on push up bars
BW 11/11/11
DB Lat Raises
7.5kg 15/15/15/15/15
Wednesday
Cardio - 3.3km Tempo run - my IT band felt very tight and got worse so stopped early.
Thursday
Shoulders & Chest
Strict Press
50kg 4/4/4
47.5kg 5/5
DB Floor Press
22.5kg 13/13/13/13
Press ups - on push up bars
BW 11/11/11/11
DB Lat Raises
7.5kg 15/15/15/15/15
Friday
Cardio...
This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
By continuing to use this site, you are consenting to our use of cookies.