Another tough week

[Johnnylewis]

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)

[linda9389]

XXL to M is a huge achievement - great motivation for what always sounds like a really tough program! Well done

[roseabi]

Blimey, that's great work!!!!

[Annieapple]

😳I feel exhausted just reading it! 🤣

Well done I admire you👍

[ju-ju-]

I am exhausted just reading that list! Awesome work!