My last 7 days to prepare, this time next week I shall be in an RAF station preparing for a tough day.
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Morning: 3 sets of 30 marine press ups, 3 sets of 30 half sits, protein shake.
Evening: Run back from work (2 miles) - straight onto football practise, running drills, sprinting drills, press ups/clap press ups (40-50 ish in sets of 10 straight after sprints), passing drills/possession, shooting drills, 40 minute game.
- Straight up to the gym after football:
Bench press - 3x 10 reps
Dumbbell flys - 3x 12 reps
French press - 10 reps
Tricep curls - 2x 12 reps
Bar push down - 3x 10 reps
Calf raises - 3x 12 reps
Pectoral machine - 3x 10 reps (heavy)
2.4km/1.5mile run on treadmill (best time) - 9m49s
- Protein shake.
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