Last active day before PGSC, physical stuff starts on tuesday morning, so I'll have sunday + monday to recharge!
Morning: Gym:
Dumbbell rowing (heavy) - 4x 12 reps
Deadlifts (heavier than thursday) - 3x 10 reps
Dumbbell shoulder press - 3x 12 reps
Clean and press with barbell (heavy) - 1 set of 10 reps
Front raise with dumbbells - 3x 10 reps
Lateral raise - 3x 10 reps
Concentration bicep curl - 3x 12 reps (heavier weight on 2nd set)
Decline sit ups with elbow to knee alternating - 3x 20 reps
Pectoral machine - 3x 10 reps
+Protein shake
Afternoon: Walked the dogs, carried a log (I'd guess it weighed between 15-20kg) for about half a mile each way to and from the car, ran on and off the whole time, with a kilometre fast run using the dog (german shepard, fast little bitch) as my pace marker.
Evening: 3 mile run - steady state, just over 22 mins.
- 5 minute rest, then in quick succession:
40 press ups
20 close arm press ups
35 wide arm press ups
30 slow/controlled sit ups
30 knees to chest
60 second hold plank
30 second side plank (each arm)
30 second hold leg raise
5 wide arm overhand grip pull ups
5 underarm grip pull ups
(30 second rest)
5 wide arm overhand grip pull ups
5 underarm grip pull ups
+Protein shake
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