LOTS has happened in the last 4 days.
On Friday 24-05-13 I went to the conditioning class at Urban Kings gym, which killed me (again). More kettlebell swings, ball slams, kroc rows, sandbag clean & press…
Then on Friday afternoon, my boyfriend & I completed on a house we’ve been in the process of buying for the last couple of months. So exciting! The house is derelict, so the next couple of months will be full of DIY.
On Saturday 25-05-13 I was at Bethnal Green doing my usual speed day:
Box squats: 20kg, 5 reps x 2; 40kg, 2 reps; 40kg + pair of 5kg chains, 2 reps x 8 (tight & fast)
Glute & ham raises: 15 reps x 2
Reverse hyperextensions: 10 reps x 3
Bench press: 20kg, 10 reps x 2
Bench press + red bands: 25kg, 3 reps x 4 (regular grip); 22.5kg, 3 reps x 4 (narrow grip)
Incline dumbbells press: 10.5kg, 5 reps x 3
Machine rows: 15kg (each hand) 5 reps x 3; 17.5kg (ibid) 5 reps x 2
Tricep pushdowns: 10kg, 30 reps
Situp holding 5kg plate: 10 reps x 3
Leg raises: 15 reps x 2
After a long full day of DIY (stripping paint & chipping tiles off walls)….
Good mornings: 20kg, 10 reps
Squats, with black bands to the floor (super-heavy): 20kg, 3 reps x 3; 30kg x 3; 40kg x 3; 50kg x 3; 55kg x 3; 60kg x 1; 65kg x 1
Deadlifts: 60kg + pair of 13kg chains, 6 fast singles
Yates row: 30kg, 10 reps x 5
Glute & ham raise: 10 reps x 5
Pullthroughs, green band: 10 reps x 5
Cable crunch: 30kg, 10 reps x 3
Dumbbell side bends: 15kg, 10 reps x 3