Woke up a few mins before alarm, had 8hrs sleep again, felt rested but legs were aching from yesterdays workout.
Did usual Sunday food shopping etc, then spent day doing stuff around the caravan, getting everything sorted out for the warmer months.
Spent evening watching TV and surfing the net.
Woke up feeling refreshed and had 7.5hrs sleep.
Off out to get our passports renewed today, damn it’s expensive now, although I can’t remember how much we paid 10 years ago, but still over £150 for the two of us!
Got a couple of t-shirts and pairs of jeans, and the t-shirts were needed as my upper body has grown a fair bit over the last year and most of the one’s I have are getting a tad too tight, and the jeans were desperately needed as I only ever have 2 pairs and both of the current one’s have a few too many holes in for wearing out in public lol.
Had a great workout, which I thought I would write down here….
Ring Pull-Up:
4 reps || weighted || 10 kg
4 reps || weighted || 10 kg
4 reps || weighted || 10 kg
Wide-Grip Pull-Up:
4 reps
4 reps
4 reps
4 reps
Dumbbell Lunges:
10 kg x 10 reps
15 kg x 8 reps
20 kg x 6 reps
Weighted Wide Arm Push-Up:
10 kg x 20 reps
10 kg x 15 reps
Sets 1 and 3 of push ups, set 3 was with feet on 15 inch high chair.
Clap Push-Up:
15 reps
10 reps
Sets 2 and 4 of push ups
Body Weight Ring Push-Up:
10 reps
Set 5 of push ups, and OMFG did these kill my chest, I swear I could feel every muscle fibre in my chest working when doing these!!
Body Weight One-Leg Squat:
8 reps
6 reps
6 reps
Set 1 warm up for squats, sets 2 and 3 done after each squat set
Barbell Squat:
72 kg x 10 reps
82 kg x 10 reps
Standing Barbell Shoulder Press:
34.5 kg x 10 reps
34.5 kg x 10 reps
Sets 1 and 7 of shoulders
Standing Dumbbell Shoulder Press:
15 kg x 8 reps
17.5 kg x 6 reps
20 kg x 4 reps
17.5 kg x 6 reps
15 kg x 8 reps
Sets 2-6 of shoulders
Barbell Deadlift:
74.5 kg x 8 reps
89.5 kg x 6 reps
104.5 kg x 4 reps
120 kg x 2 reps
104.5 kg x 4 reps
89.5 kg x 6 reps
74.5 kg x 8 reps
Munched on some chicken and a protein shake afterwards. Tasted Dena’s home made chocolate cake too nom nom nom
Set up Dena’s workout and left her to it, she’s getting much more confident with her exercises now, she’s done really well in working on her form and listened to what I’ve told her over the last few months, and she’s starting to see really good strength gains from it all, I think she’d put a lot of men to shame lol.
Spent afternoon and evening watching footy and surfing fitness stuff on the interwebs.
