I realised I have not put anything about the first 2 weeks of this venture. Listed below is my regime so far, at present its pretty sporadic and odd looking to most as I have had a 10k race and been a little occupied. I hope to settle this moving forward...
Day 1
Thursday 3rd July 2014
Upper body taken from Mens Fitness 12 week challenge.
Chin up 4x8 4010
Incline Bench Press 4x8 4010 @ 40k
Dead lift 4x8 2111 @ 70k
High Pulls 4x15 @ 15.5k
Bicep 21’s x 4 @ 15.5k
Decline Plank with alternate foot 4x25
Tricep dips 4x10
Day 2
Friday 4 July 2014
Circuits at Pure Gym 30 minutes of 1 minute rounds
Day 3
Saturday 5 July 2014
15 air squats
5.75 km beach run with my siblings
One hour walk on beach with dogs and family.
Day 4
Sunday 6 July 2014
20 air squats
Day 5
Monday 7 July 2014
Attempted to run but hips still not playing.
20 diamond press ups
Day 6
Tuesday 8 July 2014
MF lower body
Squats 4x10 @ 50k
Leg raises 4x12 @ 36k
Hanging leg raise 4x15 done to failure… I struggle with grip on these quite a lot.
Decline dumbbell crunch @ 16k
Day 7
Wednesday 9 July 2014
Elliptical 22 mins on rolling hills setting at stage 10.
Superset:
Kettle bell swings 2x 20 @ 16k, 2 x 20 @ 20k
Goblet Squats 4x10 @ 20k
Disc up downs 20 x 2 @ 15k
Disc lat raises 2x 15 @ 15k
4 x 21’s @ 20k
Day 8
Thursday 10 July 2014
3rd day MF
Workout 1
Bench 4 x 10 @ 50k
Rack Deadlift 3 x 10 @ 90kg 1 x 10 @ 100kg
Pull ups, High pulls, Tricep dips, Decline plank + alternate foot touch as stated in the book
Day 9
Friday 11 July 2014
Body Squats x 40
2 minute flat plank
Day 10
Saturday 12 July 2014
3.45 km Jog @ 6.32 per k slow due to hips playing up and dirty 10k tomorrow
Day 11
Sunday 13 July 2014
We love Manchester 10k, 51.16 as a personal best. Shaving 2:55 off the Great Manchester Run in May.
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