08/07:
Hungover session:
Bench: 70kg*2*10, 65kg*10
Pull ups: 3*15
Incline bench: 40kg*3*12
Shrugs: 30kg*3*15
Clap push ups: 3*10
Dips: 3*10
09/07:
40 reps in any order:
Press: 40kg
Chin ups
20 reps in any order:
Press: 35kg
Chin ups
20 reps in any order:
Press: 30kg
Chin ups
Box jumps: 80cm*3*10
KB swings: 20kg*3*10
Box jumps: 95cm*3*10
DB lateral raises: 5kg*3*10
10/07:
Marathon training #4
16.1km run @ 1:20. Got soaked at the turning point and faced a strong wind most of the way back. Also, thought it was only 12-13km from memory so was great to get a few more km in the bag. It had also been just over 4 weeks since last run but didn't feel like it. One month to go to the marathon!
11/07:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 (reps for time):
Bench: 50kg
Pull ups: BW
Time: 16:12
Leg press: 120kg*3*10
Close grip bench: 50kg*3*10
Lat pulldown: 70kg*3*10
Shrugs: 30kg*3*15
Leg press: 140kg*3*10
DB flyes: 12.5kg*3*10
Dips: 3*15
Hungover session:
Bench: 70kg*2*10, 65kg*10
Pull ups: 3*15
Incline bench: 40kg*3*12
Shrugs: 30kg*3*15
Clap push ups: 3*10
Dips: 3*10
09/07:
40 reps in any order:
Press: 40kg
Chin ups
20 reps in any order:
Press: 35kg
Chin ups
20 reps in any order:
Press: 30kg
Chin ups
Box jumps: 80cm*3*10
KB swings: 20kg*3*10
Box jumps: 95cm*3*10
DB lateral raises: 5kg*3*10
10/07:
Marathon training #4
16.1km run @ 1:20. Got soaked at the turning point and faced a strong wind most of the way back. Also, thought it was only 12-13km from memory so was great to get a few more km in the bag. It had also been just over 4 weeks since last run but didn't feel like it. One month to go to the marathon!
11/07:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 (reps for time):
Bench: 50kg
Pull ups: BW
Time: 16:12
Leg press: 120kg*3*10
Close grip bench: 50kg*3*10
Lat pulldown: 70kg*3*10
Shrugs: 30kg*3*15
Leg press: 140kg*3*10
DB flyes: 12.5kg*3*10
Dips: 3*15
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