Decided to swap it around today. Done a 4k run 21mins 5.23 /km pace 1st then went straight into gym workout (chest & shoulders) I lao decided to lift a bit lighter today
Chest dd press 3 sets 10 reps (3x10kG)
Chest dB fly 3 sets 10 reps (hold for 10 secs)(3x10KG
Incline chest press 3 sets 10 reps (3x30KG)
Shoulder press 3 sets 10 reps (1x20 2x30KG)
Front & side Lat raises 3 sets 10 reps (3x5KG)
Seated bent over flye 3 sets 15 reps(3x5KG)
Great workout for you today Johnny.
Nice day... how did the workout feel post run? Any noticeable differences?
The only issue I had was that I was sweaty Betty. Heart rate was up and I was warmed up. I lifted slightly lighter today as I'm trying to watch how much I lift. Don't want to go too big.
Ps I'm officially the lightest I've been in 23 years. Not quite at my target but very close
Lighter a good call I think... this is the way I’m going to be trying it next week (almost shook my virus now) so thanks for the feedback.
Many congratulations on that weight... you’ve done an amazing job and we both know you’ll hit that target soon.
I cut calories and was finding that lifting heavier I was really feeling it. So just dropping and miby doing few extra reps or even more super sets I've found that I'm responding better to that. Also I can move better over the coming days lol.
My pt actually suggested to try it. Saves time warming up and you can have good quality time at the gym. Next time I may run a 3k then a 2k after to cool down or to completly wreck me
Hehe... I’m thinking it won’t completely wreck you... not sure that’s possible mate.
Lol. That deserved somthing better than a lol. That did make me chuckle.
Nice run in the drizzle! 
the gym and the personal trainer
W10CR1 - easy / short consolidation run 
Longer run today :)
