Wee update on another hard week to get everything done. Being in the delevery business is very tough at the minute. Busy isn't the word. I tried Box fit for my core work. I loved it. Unreal.
Monday
Rest day
Tuesday
Box fit 1 hr
Wednesday
Rest
Thursday
Box fit 1 hr
Footie 4k
Friday
Wide grip pull ups 4 sets (3 4 4 4)
Rack pull 4 sets x8 (90 100 110 120)
Low row machine close 4 x10 (40 50 60 70)
Single arm row 4 sets x8 (40 40 40 40)
Bicep curl 4x6 (15 15 15 15)
Rear delt flys 4x12 (15 15 15 15)
Saturday
Rest
Sunday
Run 4k 21min 40 secs
Bench press 4 sets x12(50 50 50 50)
Overhead press 4 sets x8 (30 30 30 30)
Side raise 4 sets x15(7.5 7.5 7.5 7.5)
Tricep pull down 4 sets x12 (10 10 10 10)
Diamond press 4 sets x12 (20 20 20 20)
Skull crushers 4 sets x15 (5 5 5 5)
RowAlong’s 10k rowing plan