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 - 5km fartlek run
Saturday
Back and Bi's
Deadlifts
90kg 5/5/5
Pullups
BW 8/8/8/8
BOR
75kg 6/6/6/6/6
BB Curls
20kg 10/10/10/10/10