Friday

17-7-26

Thursday 

16-7-26

Sled Push

• 213kg 10m x 20

Rowing

• x 1000m 

Ski erg

• x 1000m

Time: 24:45



Calories: 4696

Protein: 151

Steps: 1690

Wednesday

15-7-26

High row

• 62.5kg x 10
• 60kg x 10

Life Fitness Incline Press

• 105kg x 6
• 98kg x 12

Pec Dec

• 84kg x 8
• 56kg x 12

Life Fitness Wide Row

• 91kg x 8
• 84kg x 12

DB Curl

• 18kg x 8
• 15kg x 13

Push Downs

• 175 x 10
• 175 x 7
• 155 x 10

Calories: 5190

Protein: 288

Steps: 21807

Tuesday

15-7-26

Pendulum Squat

• Warm ups sets
• 70kg x 12

Back Extensions

• Warm up sets
• 85kg x 8

Seated Leg Curl

• 119kg x 10
• 98kg x 13

One Legged Leg Extension

• 42kg x 12
• 35kg x 10
• 35kg x 9

Standing Calf Raise

• 160kg x 12
• 60kg x 8
• 160kg x 7

Steps: 18626

Calories: 5548

Protein: 190g

Monday

14-7-26

Hill Sprints

• 10 Sprints

(1st sprint was around 50 seconds)