Double session

[Johnnylewis]

Was struggling to get all done this week so came up with a bright idea. Double session. One word 'sore'

Sorry a bit of reading

Squats 4x7reps (90 90 90 90)

DB Lunges 4x20(10each leg) (12kg)

G squat 4x15 (20kg)

Leg press 3x15 (70kg 80 90)

Leg curl 4x12 (25 bar)

Leg curl machine 4x12 (25 bar)

Calf raises 4x20(70 70 70 70)

Rack pull 4x10 (90 90 90 90)

Lat pull down 4x10 (70 70 70 70)

Single arm row 4x10 (32.5 32.5 32.5 32.5 )

Seated row 4x10 (60 60 60 60)

Face pull 4x12 (11b 11b 11b 11b)

21 bicep curl 2x21 (8 8 db)

Bike 8 rounds 20 secs hard 10 secs recovery

[AlMorr]

Wow Johnny, that is some workout, looks to me like a combination of a workout of a body builder, an arm wrestler, or a Olympic athlete weight lifter, just be careful that you don't "over do it." no one here would want you to be on the IC.

[Johnnylewis in reply to AlMorr]

Don't know what it is. Just know it's working lol. Don't think I'll be making a habit of it tho. Have to say the plan that was made up for me I really enjoy them.

[AlMorr in reply to Johnnylewis]

👍

[AlMorr in reply to AlMorr]

Hi Johnny for the first time I have just seen a photo of myself at a parkrun, 😢😢😢ouch. 😢

[Johnnylewis in reply to AlMorr]

Good or bad 😁🙈

[AlMorr in reply to Johnnylewis]

Bad😢, the photograph was taken on the 24th August, not yesterday, I ran that 5K yesterday in a time of 32.31, 😊the day the photo was taken my time was 33.31. 😢

[Oldfloss Administrator in reply to AlMorr]

But did you enjoy the run?

[AlMorr in reply to Oldfloss]

Yes, of course I did, I have enjoyed all my parkruns up to now.

My photograph is on the flikr Dunfermline parkrun homepage, scroll down to number 5, I am the person with Nike Cap, beard, Nike water bottle, belt, black shorts and those blue running shoes which I posted a photo of the day I bought them.

[Oldfloss Administrator in reply to AlMorr]

Found you!!! Very impressive! The shoes look great!

[AlMorr in reply to Oldfloss]

If you wish and if it can be done, with my permission you can post that photo of me somewhere on the C25K home page, I tried to do that but the message '.error ' came up.

[UnfitNoMore]

Yeah... that’s saying “sore” to me as well 🤣

My legs are feeling it this afternoon so we can empathise with each other.

You got it done though... and the aches will pass... have an easy day or two.

[Oldfloss Administrator]

That is a heck of a work out Johnny!!! I am inspired... out I go to my studio and I'll get some extra work in ... Go you!

[Johnnylewis in reply to Oldfloss]

Thanks. Oh boy I'm feeling it this morning.

[Realfoodieclub]

Rest up today and maybe an Epsom salt bath after that epic work out. Well done. Rfc x