Hard work done

[Johnnylewis]

That's my programe finished for now. Off to holidays on Monday morning. Really pleased with this week and especially the run tonight. Really felt good. Hope to do a few runs on holiday. Gym wise I'm still undecided but I am starting to enjoy it. New routine in 2 weeks to try and get this final goal

Pic is my run tonight and underneath is my whole week.

monday

1000m row machine

chest & triceps-

-Bench press (20Kg 10 reps 40kg 10 reps 60kg 6 reps 70kg 3 reps)

-decline bench press (20kg x10 40kgx10 60kgx7)

-chest pull overs 2x10kg 10 reps 1x15kg 10 reps

-pallof press 2 sets of 10 reps each side

5k run 30m.16 secs pace 6/km

Tuesday

back & biceps-

Pull ups 3 sets armrep (6, 4, 4)

Bent over row 4 sets 10 reps (1x20KG 2x40kg 1x50KG) future go lower less weight

Dead lifts 3 sets 10 reps (1x60kg 2x90KG)

Back extensions 3 sets x10 reps bodyweight (DIDN'T DO)

Standing biceps curl 3 sets 10 reps (1x20KG 2x30KG barbell)

Seated incline curl 3 sets 10 reps (12.5KG) db

Wednesday

Leg day

Squats bar 4 sets 10 reps (1x60KG 1x70KG 1x80KG 1x90KG)

Barbell Box step up 3 sets each leg reps 10 (60KG)

Lying leg curl 3 sets 10 reps (2x32KG 1x40KG 6 reps) )

Thigh extensions 3 sets 10 reps (2x40KG 1x45KG)

Calf push ups 3 sets 10 reps (20kg)

Leg press 3 sets 10 reps (3x90K)

Run - 3.2k 18m 30 secs pace 6/km

Thursday

Day off

Friday

Back & shoulders-

Over head press 3 sets 10 reps (3x25KG)

Overhead shoulder press 3 sets 10 reps (40KG)

Row 3 sets 10 reps (70KG)

Low row 3 sets 10 reps (70KG)

Lat pull down 3 sets x 10 (1x40KG 2x70KG)

Lat raise 3 sets 15 12 10 reps (5kg)

Reverse fly 3 sets x15 12 10 (3x 5kg) didn't do

Push up body weight 3 sets 10 reps

Saturday

Run

[AlMorr]

That's a good week you have had at the gym and run today Johnny, you deserve a good break and holiday with a few short runs.

[Johnnylewis in reply to AlMorr]

Thankyou sir. 1st run done. I'll put it up in 5k.

[AlMorr in reply to Johnnylewis]

It's exactly a year today that I graduated from C25K with run 3 of week 9, this morning to celebrate I bought a Nike L91 Tech running Cap, I am now looking a bit more like a runner every day, I have registered for Parkrun and hope to run that wearing my new cap next month.

[Elisabeth3]

Wow, that pace of the run is fantastic.

Have a nice holiday. ⛱️

[UnfitNoMore]

Nice week. Have a great holiday Johnny.