Another tough week under the belt. Hard work and sticking at it is paying off. I'm officially a size medium. That's down from xxl. My test was wearing a medium comfortably and not just fitting into it.
Going to boxing training to see how it goes. The non contact part. Lol
Monday
Squats 4 sets 8 reps (40 60 60 80)
Box jumps 22inch x5
Reverse Barbell Lunges x3 sets x10 reps (20 20 20)
Goblat Squats x 3 sets) 10 top to middle, 10 middle to bottom, 10 full)
Tuesday
Rest day
Wedneaday
Wide grip pull ups 4 sets (3 3 4 3)
Low row machine wide 3 x10 (40 50 50)
Low row machine close 3 x10 (40 50 50)
Single arm row 4 sets x10 (30 30 30 30)
Bicep curl 4x6 (15 17.5 15 15)
Rear delt flys 4x12 (12.5 12.5 12.5 12.5)
20 min gcn spin on tabata bike
Thursday
Footie 3.6k
Friday
Db Bench press 4x 8 (20, 25, 27.5, 27.5)
Db incline press 4x8 (20 20 20 20)
Seated dB shoulder press 4x8 (10 15 17.5 17.5)
Single arm shoulder press 4x8 (15 15 20 20)
Front raise 4 x10 (5 5 5 5)
Side lat raise 4 x10 (5 5 5 5)
Sunday
Run 4.2k 24min 30 sec 5.51 pace
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 (17. 5 17.5 17.5 17.5))
Skull crushers 4 sets x15 (5 5 5 5)
