Climb Mill 10mins Spm 68 Floor 48 Incline walk 10 min incline 15 speed 5.5 Cal 1090pp00p0 0.97km Abdominal angle -1 50kg 5 sets 12 reps 1 2 3 4 5 Leg press 86kg 5 sets 12 reps 1 2 3 4 5 Leg extension 62kg 5 sets 12 reps 1 2 3 p p Hip adduction 61kg 5 sets 12 reps 1 2 3 4 5 Hip abduction 61kg 5 sets 12 reps 1 2 3 4 5 Workout 2 Deadlift 110kg 5 sets 3 reps 130kg 5 sets 1 rep 7 - 10 second negative Bench 70kg 3 reps 3 sets 1 2 3 80kg 3 reps 3 sets 1 2 x 90kg 3 reps 1 set 90kg 7 sets 7-10 second negative. Pull up 5 sets of 5 1 2 x x x

20 min incline walk 5 min jog Total 3.5km 28 mins 278 cal Abdominal 50kg 5 sets 12 reps 1 2 3 4 p Bicep curls 36kg 12 reps 41kg 12 reps 45kg 10 reps 45kg 10 reps 41kg 10 reps 36kg 12 reps Dumbell crucifixes (Rear delt) 9kg 5 sets 12 reps 1 2 3 4 5 Shoulder taps 5 sets 12 reps each arm super set ab scissors 1 2 3 4 5 1 2 3 4 5 Rear delt peck deck 45kg 5 sets 12 reps 1 2 3 p p Set number 12 reps P 10 or 11 X failed set Cut today a little short as doggo not been doing so well In the heat and hadta have breakfast after gym today. Coz I ran outa biscuits... 12kg dog biscuits head carry 1 set.

Total 28 mins 3.37km 264cal Military press 10mins as many 3 rep sets as possible 50kg 15 sets Triceps Seated dip 59kg 5 sets 12 reps 1 2 3 4 p Shoulder taps super set with 60 second plank 5 sets 12 reps each arm 1 2 3 4 5 1 2 p p p Ab scissors super set with leg raises 5 sets 12 reps each leg.and 12 reps 1 2 3 4 5 1 2 3 4 5 Chest press 45kg 2 sets 12 reps 52kg 2 sets 12 reps 59kg 2 sets 12 reps 1 2 3 4 5 p 45kg rep out 13 reps Pecfly 79kg 5 sets 12 reps 1 2 3 p p Tricep extension 50kg 5 sets 12 reps 1 2 3 4 5 5 minute wardown cycling Set number 12 or 60 seconds P 10 or 11 or 45 seconds X failed set

First run that I’ve been on since lockdown and decided to start off with a bang! Suppose this could almost be classed as a couch to 5K minus the to part😂 Side note, my legs are in pieces off trying to run more on my toes to avoid shin splints!

28 mins 3.59km 290 cal 10 min incline 15 min jog walk 3 min warmdown Incline bench 10 mins as many 3 rep sets as possible 50kg (15 sets) Military press 10 mins as many sets of 3 reps 40kg 12 sets Tricep extension (first day back tricep.target specific exercise 50kg 5 sets 12 reps 1 2 3 4 5 Lateral raises 50kg 5 sets 12 reps 1 2 3 4 p Peck deck Peck fly 66kg 3 sets 12 reps 1 2 3 73kg 3 sets 12 reps 1 2 p 79kg 3 sets 12 reps 1 p x 66kg rep out (14 reps) Chest press 52kg 5 sets 12 reps 1 2 p p x 52kg rep out (8 reps) Chest pumps As many sets in 10 mins 8kg dumbells 12 reps Super set with Shoulder taps 12 reps each arm, Leg Scissors 12 reps each leg then leg raises Leg raises 12 reps 1 2 3 4 4 sets and started Chest pumps on 5th set as timer ran out Set number - 12 reps P - 10 or 11 reps X - failed set