My week

[Johnnylewis]

My week. Set my week up to try and do pb (sub 24) for 5k. Not to be but I definitely enjoyed trying

Remember guys stay safe

Monday

Barbell flat chest press 4x10 (40 50 55 55)

Db incline press 4x8 (20 20 20 20)

Db flat chest press 4x8 (27 27 27 27)

Diamond press 3x10 (20 20 20) (ss)

Chest pull over 3x10(20 20 20) (ss)

Skull crusher 4x10 (10 10 10 10 [ss]

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

Push up burn out 1 set (23)

Run 3k 14min 38sec

Tuesday

Run 6.2k 38mins

Wednesday

Rest

Thursday

Overhead press 4x8 (30 30 35 35)

Db shoulder press 2x8 2x6 (22 22 22)

Front raise 3x12 (8 8 8) (sss)

Side raise 3x12 (8 8 8) (sss)

Farmer walk 2x40 secs (20kg ech arm) (sss)

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

Tricep dip 4x15 body weight

Friday

Db Single arm row 4x8(42 42 42 42 )

Laying rear delts fly 4x12 (15 15 15 15)

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)

Satutday

Run 5k 24.31

Sunday

Walk with family

[AlMorr]

Good week for you JL, I am sure you will get a sub 24 minutes 5K soon, glad you enjoyed your walk today with your family.

[ju-ju-]

Fab week, well done 😎