Another week gone

[Johnnylewis]

New job is getting very busy and still trying to find my happy medium point with the whole life balance. I have promised myself that I will keep up with the routine. Its hard and I really do feel it. Sorry for the long winded, this is what I got up to this week. I really do find that this tests my mental resilience for eating good.

Monday

Run 5k 27min 30 secs. 5.27/km pace

Hip thrust 3 sets x 10 (20 50 60)

Elevated front squat 3 sets x 10 (12 20 20)

Single leg Box step ups 2 sets each leg

Romanian dead lift 3 sets (20 20 20)

Tuesday

Arnie press 4 sets x10 reps (10 10 10 10)

Clean shoulder jerk 4 sets x10 (10 10 10 10)

Seated shoulder press x3 sets x10 (10 10 10)

Front raise 3 sets x12reps (5 5 5)

Side raise 3 sets x12reps (5 5 5)

Rear delts 4 sets x15 (10 10 10)

Cable row upright 4 sets x10 (23 23 23 23)

Wednesday

Run 5k 28mins 5.42 pace

Thursday

Footie 3.2k

Friday

Rack pull 4x10 (80 90 100 100)

Lat pull down 4x10 (50 70 70 70 )

Single arm row 4x12 (32 32 32 32 )

Seated row 4x12 (60 60 60 60)

Face pull 4x12 (14b 14b 14b 14b)

21 bicep curl 2x21 (10, 12. 5db)

Saturday

Rest day

Sunday

Pure gym

Bench dB press 4 x 8 reps (20 24 24 28 )

Bench dB Incline 4 x10 (20 20 22 22)

Bench dB decline 4 x 10 (2 20 22 22)

Db Bench flys 4x12 (15 15 15 15)

Tricep dip upright bw 3 x10

Tricep dip Bench bw 3 x10

GCN20 min fat burner indoor cycle

[Annieapple]

👍👏 impressive Johnny. I feel tired just looking at it!! Well done

[UnfitNoMore]

That puts my week to shame 🤣 great stuff and well done fitting it in with work being so busy. I just about managed to maintain my active every day of the year thing, as I got a little lost with no plan to follow... back on it now though!

[Johnnylewis in reply to UnfitNoMore]

It's getting harder and harder. My typical week at the min is leave house at 4. 30am and won't be finished till after 5 most days. Home bit of dinner and see the kids, run them where they need to go. Then out for a run/gym or both. (except for my rest days). That's Monday to Friday. I purposely do nothing on Saturday as I do a double session on Sunday which is my only day off.

Even tho I'm moaning slightly about it, I'm not really, yes I feel tired at times and yes a bit drained. Would I have it any other way? Probaly not. I feel fantastic. I've more confidence, more energy, more belief in myself and also see plans through now. I think its a better problem to have lol

[UnfitNoMore in reply to Johnnylewis]

It sure is!

[linda9389]

Wow, you're very dedicated and organised. I think I could cope with Saturday ...