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
