My week

[Johnnylewis]

My week has been good except for Tuesday when the sales fell out with me. Truthfully it took a few days to get my head back in the game. Still think I worked hard this week tho. Only missed out on Thursday boxercise as I didn't get finished work until late.

Monday

Back pull down 4x10 (5 8 10 10)

Seated cable row 4x12 (12 14 14 15)

Lat pull down 4x10 (70 80 80 80)

Row 4x10 (60 70 80 80)

Single arm row 4x8 (35 35 35 35)

Tuesday

1 hr boxercise

Run 2.8k 15mins 51sec

Wednesday

Rest

Thursday

Footie 1 hr 3.8k

Friday

Db shoulder press 4x10 (10 10 10 10)

Cabke Tricep push down 4x12 (10b 10b 10b 10b)

Cable face pull 4x12 (12b 12b 12b 12b)

Single arm chest push 4x10 e/a (20 20 20 20)

Tricep dip 4x15 ( body weight)

Front raises 4x12 (5 5 7.5 7.57)

Side raises 4x12 (5 5 7.5 7.5)

Side delts raise 4x10 (7.5 7.5 7.5 7.5)

Saturday

Rest

Sunday

Db flat chest Bench 4x8 (25 25 25 25)

Single chest push 4x10 e/s (20 20 20 20)

Incline db chest fly 4x10 (12.5 12.5 12.5 12.5)

Nuteral grip chest push 4x10 (20 20 20 20)

Run 9k 57mins. 37 secs pace 6.33/km

[AlMorr]

O I love reading your workout reports for your week JL, I am sure some reading them will feel exhausted, just reading them, to me they look amazing.

Last week you were a little disappointed that you gained weight, I just hope that you have lost a little due to all your excersises.

[Johnnylewis in reply to AlMorr]

So do I lol but I can't check. Part of my 'getting over it' I threw the scales out. The wife isn't happy as they cost her a small fortune. So it was a expensive weigh in for me as I had to pay her back. The Guys in the gym and even the girl that takes boxercise day that I will put weight on since I'm doing weights but eventually it will come back down. I just have to get on with it. As long as my shape and the way I feel hasn't changed for the worst so to speak then I'm going in the right direction. It's just somthing I need to get over as it's a mental thing for me.

[JaoJao]

I love your dedication to your training and meticulous detail, how do you remember this off by heart?

[Johnnylewis in reply to JaoJao]

Thanks. I don't, I record everything as I do it in notes on my phone. If you mean by remembering the exercises. I just watch alot people, do mostly the same main ones and get ideas from a few apps. Plus I've a guy who sometimes give me a plan to stick to. We're in free January lol. I can make it up as I go along.

[skysue16]

Wow, impressive!! Well done 👏👍

[ju-ju-]

Well done.... many of us aren't sure what all of the moves are. It would be fab if you could add some pictures to show what they are with an explanation?