HIIT - 7 sprint intervals - killer
T bar rows
70kg (154lbs) - 9
65kg (143lbs) - 8
60kg (132lbs) - 10, 10, 10
Wide grip pull ups
10, 6, 6
Lat pulldown
Setting 10 - 10, 10, 12, 12
Cable row
100lbs - 10, 8, 10
Single arm machine row
30kg (66lbs) each arm - 10, 11, 12, 11
T bar row
50kg (110lbs) - 10, 10
Good mornings
40kg (88lbs) - 12, 12
Good morning kill me, dont know why i put them in just felt like it was giving everything a nice stretch
Back workout was quiet poor but did what i could do and pushed through it with my dad
Still no cyclying
Front squats
40kg (88lbs) - 10
70kg (154lbs) - 10, 10, 10
Sumo deadlifts
100kg (220lbs) - 12, 12, 12
Leg press
150kg (330lbs) - 12, 12, 12
Seated calve raisies
40kg (88lbs) - 4x 20
Leg extensions
15kg (33lbs) each leg - 12, 12, 12,
Laying leg curls
Setting 10 - 13, 11, 11
Calve raisies
Setting 12 - 4x20
Leg press
100kg (220lbs) - 15, 15, 15
Feeling these workout, by the end - walking is a pain (good workout or prep haha - i like it anyway)
So tomorrow will be a day off and who knows cardio back in?, calorie drop?, weight drop? (yes please)
