A long day to day, an early start followed by a hectic day and training 5:30-8:30pm.

Deadlift:
(1 min rest between sets) 40kg x 4; 45kg x 3; 50kg x 3; 55kg x 3; 60kg x 3; 65kg x 3; 70kg x 3; 75kg x 3; 80kg x 3
5 min break
85kg x 3

Bench:
20kg x 10; 30kg x 10; 40kg x 5;
42.5kg x 5; 40kg x 5; 40kg x 5

Press up:
Own weight x 1;  10kg x 1;  15kg x 1;  20kg x 0.5!
Own weight x 10 for 3 sets (10 seconds rest)

Cardio:
Run 1k;  Row 2k;  Cycle 2.6k;  Step 1k

Sleep now please!

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