My week

[Johnnylewis]

Hey all just my weekly post 😁😬🙊🙈

Back into full swing and loving it. Went back to boxercise and was buzzing but now it's been cancelled for a while 👎

Legs session I'm loving, don't know why but it's doing something. I knocked 3mins off my 10k today Monday 9th march

Monday

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

Db flat fly 4x12 (15 15 15 15)

Diamond press 4x10 (15 15 15 15)

Chest pull over 4x12 (10 10 10 10)

Skull crusher 4x10 (10 10 10 10) ss

Tricep kick back 4x10 (10 10 10 10) ss

Push up burn out 1 set (16)

Tuesday

Boxercise 45mins

Run 5k 32mins

Run 2.4k 7x400m sprints 90 secs rest

Wednesday

Db shoulder press 4x8 (20 20 20 20)

Arnie press 4x12 (12 12 12 12)

Front raise 3x10 (8 8 8)ss

Side raise 3x10 (8 8 8) ss

Shoulder turn 3x10 (8 8 8 8)

Tricep db pull down 4x12 (8 8 8 8)

Thursday

Run 5k 31mins (last 2k 4.40/kmph

Friday

Squats 4x8reps (70 70 80 90)

DB Lunges 4x20(10each leg) (12kg)

G squat 4x15 (20kg)

Leg press 3x15 (50 50 70)

Leg curl 4x12 (30 bar)

Leg curl machine 4x12 (32.5 bar)

Calf raises 4x20(70 80 80 80)

Saturday

Run 3k recovery run 18mins

Sunday

Db Single arm row 4x10 (40 40 40 40)

Laying rear delts fly 4x12 (12 12 12 12)

Laying db row 4x12 (25 25 25 25)

Shoulder shrugs 4x10 (20 20 20 20)

Biceip curl 4x10 (10 10 10 10)

Bicep hammer curl 4x10 (10 10 10 10)

Run 10k 55.58 😁

last week's. See below my week

Monday

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

Db flat fly 4x12 (15 15 15 15)

Diamond press 4x10 (15 15 15 15)

Chest pull over 4x12 (10 10 10 10)

Skull crusher 4x10 (10 10 10 10) ss

Tricep kick back 4x10 (10 10 10 10) ss

Push up burn out 1 set (16)

Tuesday

Boxercise 45mins

Run 5k 32mins

Run 2.4k 7x400m sprints 90 secs rest

Wednesday

Db shoulder press 4x8 (20 20 20 20)

Arnie press 4x12 (12 12 12 12)

Front raise 3x10 (8 8 8)ss

Side raise 3x10 (8 8 8) ss

Shoulder turn 3x10 (8 8 8 8)

Tricep db pull down 4x12 (8 8 8 8)

Thursday

Run 5k 31mins (last 2k 4.40/kmph

Friday

Squats 4x8reps (70 70 80 90)

DB Lunges 4x20(10each leg) (12kg)

G squat 4x15 (20kg)

Leg press 3x15 (50 50 70)

Leg curl 4x12 (30 bar)

Leg curl machine 4x12 (32.5 bar)

Calf raises 4x20(70 80 80 80)

Saturday

Run 3k recovery run 18mins

Sunday

Db Single arm row 4x10 (40 40 40 40)

Laying rear delts fly 4x12 (12 12 12 12)

Laying db row 4x12 (25 25 25 25)

Shoulder shrugs 4x10 (20 20 20 20)

Biceip curl 4x10 (10 10 10 10)

Bicep hammer curl 4x10 (10 10 10 10)

Run 10k 55.58 😁

[AlMorr]

Another good week for you JL, congratulations on getting that 10K PB, I wonder how many gyms will close in the next few weeks, also, I very much doubt if there will be any parkruns on this Saturday or for the next couple of months 😂

[Johnnylewis in reply to AlMorr]

I know wondering that myself. I invested a wee bit in weights and a bench. I've enough to get me through most workouts. Just the Legs I really would prefer the gym. May just have to adopt for a few weeks. 2 of my 10ks have been cancelled. Not overly bothered as I'm more into running my own than paying to run lol.

[AlMorr in reply to Johnnylewis]

Not just that Johnny, you mention running outside on your own, that's fine, just heard on the news today that people in my age group, over 70's may not be able to GET outside for at least four MONTHS, awful for a healthy fit person like me who goes walks every day and runs at least two 5K's a week, not just that, the cycling 🚴 season is coming up for me at the end of March, ouch🤣😂

[Johnnylewis in reply to AlMorr]

Sorry I didn't hear that. That isnt exactly fair. Mass gatherings I get but a single person out on their own. Don't get that. At least you have direction. Over here they can't agree on anything. It's embarrassing

[AlMorr in reply to Johnnylewis]

It's not official yet, still some confusion here as well, the Scottish Health Minister said on TV that they would allow over 70's outside as long as didn't go to crowded places, whereas the UK Health Minister said over 70's couldn't even get out to go shopping, they would get someone to go shopping for them, so total confusion for the moment.

[AlMorr in reply to AlMorr]

PS, my neighbour without me asking him told me if I could not get my shopping done because of the restrictions he would do my shopping, nice of him, I just hope that won't be necessary.

[Johnnylewis in reply to AlMorr]

I'll miss the boxercise the most I think

[linda9389]

Wow! 3 minutes is a big percentage of a 10k time like that. Excellent job - you're definitely doing something right 😀

[ju-ju-]

Well done..