My week (sorry can't think of catchy title)

[Johnnylewis]

Another hectic week. Work now getting in full Christmas🎄🎅 stride. Think I done a workout just carrying some of the parcels to the doors. So Again gritted my teeth and just got it done. My new programe started today so I just had fun with the rest of the week. My favourite was Friday. I also liked today's, day 1 of new programe and already love it. I need to up my running. Really felt off the pace this week. So I'll have to tweek a few things now to keep that up. Hopefully!!!!

Monday

Rest day

Tuesday

Arnie press 4 sets x8 reps (10 15 15 15)

Clean shoulder jerk 4 sets x10 (10 10 12.5 12.5)

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 x12 (12.5 12.5 12.5)

Barbell Indy single arm 4 sets x10 (10 15 20 20)

Wednesday

Run 4.2k 21m 21 sec 5.11 pace

Thursday

Footie 3.5k

Friday)) ll(strength testing) (amazing)

Rack pull 4 sets (10x 100kg 8x110kg 6x120kg 4x130kg)

Lat pull ups 4 sets (3 3 3 3)

Single arm row 4 sets @40kg (x5 x6 x7 x10 )

21 bicep curl 2x21 (1st 14@15kg last 7 @10kg)

Tricep dips full 2x 10

Saturday

Rest day

Sunday

Bench press 4 sets x8 (60 60 60 60)

Overhead press 4 sets x8 (30 30 30 30)

Side raise 4 sets x12 (7.5 7.5 7.5 7.5)

Tricep pull down 4 sets x12 (10 10 10 10)

Diamond press 4 sets x12 (15 15 15 15)

Skull crushers 4 sets x15 (5 5 5 5)

🏃‍♂️Sprints 🏃‍♂️ 1k warm up 10x100m sprints, warm down (fastest sprint pace 2.15, slowest 3.01)

[linda9389]

Amazing! Do you put the program together yourself or do you use a trainer or an app or something?

[Johnnylewis in reply to linda9389]

This one a mate has put it together. I'm sorta his guinie pig. He's trying to setup a pt business. So I get the programme and he gets to do profiles on me. I have made a few up for friends. Miby not as intense but they seem to like them and it's working. They're different people

[linda9389 in reply to Johnnylewis]

That's cool. I've lost count how many times I've wished I had a friend or relative who was a physio, a sports massage therapist or a trainer 🙄

[ju-ju-]

Fabulous.... I have a rather basic home gym ( a few weights and kettlebells) and I have a workout I do 3 times a week or thereabouts. I am really struggling with deadlifts, I know my position isnt great and I guess I just have to practice! Well done