My week

[Johnnylewis]

another week done and a very productive week too. Went and seen another guy about my foot. He advised me on these insoles. Ordered them and today I wore them in my running shoes. Bang 12.44k. To say I'm happy is an understatement. There was still pain around the 11k mark. I have to work on my Strecthes which should take that away. See below my week (if you have time lol)

Monday

Back pull down 4x10 (10 10 12 12)

Seated cable row 4x10 (12 14 15 15)

T bar row 4x10 ( 20 25 40 50)

Single arm row 4x8 (40 40 40 40)

Rear delts 4x10 (15 15 15 15)

Jumping Jack's (all 30 SECS)

Wall sit

Push up

Crunches

Step up on chair

Squat

Tricep dip

Plank

High knees running on spot

Lunge

Push up with rotation

Side plank each side

Tuesday

1hr boxercise

Run 5k 30mins 6.04/6m

Wednesday

Rest

Thursday

Footie 3.4k 1 hr

Friday

Shoulder press 4x10 (30 30 40 40)

Db shoulder press 4x10 (12.5 12.5 12.5 12.5)

Over bar press 4x8 (30 30 30 30)

Cable upright row 4x10 (6 6 7 7)

Front raises 3x12 (6 6 6)

Side raises 3x12 (6 6 6)

Cable abb pull 3x10 (4 4 4)

Saturday

Rest

Sunday

Db Bench press 4x8 (25 25 25 25)

Db incline press 4x8 (20 20 20 20)

Single arm side push 3x12 (20 20 20) ss

Close grip press up 3x10 body weight ss

Chest flys 3x12 (3 3 3)

Run 12.44k 1hr 14mins 36sec pace 6/km (new insoles and my longest run)

[AlMorr]

Great run for you today JL, 12.44K in your new insoles, nice.,🏃🏾👍

I always read your workout report of the week, this is becoming a must for you to post on a Sunday afternoon, I always have time to read it, those jumping Jack's on a Monday take some going. 😊

[Katnap]

Star jumps!

[linda9389]

Good to hear you sounding so positive again 🙂. Another amazing week!

[ju-ju-]

great news re the insoles