20 and 21

20 and 21 

22 and 23 July 2014

MF upper and lower workouts

Lower

Tuesday 22 July 2014

Squats 80k 4x12 

Leg Curl 4 x 10 @ 39kg

Decline dumbbell crunch 4 x 12 @ 14kg

Hanging leg raise 4 x 15 to failure

Upper 

Wednesday 23 July 2013

Bench Press 1 set 40k 1 set 50k 4 sets 60k to failure x4 

Dead lift 10 x 50k 4 x 10 @90kg  2 x 10 @100k 10x 110kg

High pulls 4 x 15 @ 20kg

Pull ups 4 x 10 assisted 21kg

Tricep dips 4 x 10 assisted 21kg

Decline plank with foot touch 4 x 20

Sorry about this double update. 

I have got back in the swing well and truly now. I've also discovered a quieter easier access gym from the same group I use. This means I can get straight to the gym after work in 15 minutes rather than 45. This means I don't need to get up at 530am unless I feel it's needed.

Fridays are one day I like to do circuits pre work. Until this week I'd try to grab time at 7am before work half asleep or having had not enough sleep skipping workouts. Not good. 

Min pushing my weights and getting more confident at things like my bench press. Taking notice of my body but also upping the weights with confidence and feeling great benefits. 

My belly is going and my confidence is building. All round good week so far.