Cardio session tuesday 24th September

1 mile jog to warm up and then 10x 20 sec hill sprints with 40 secs rest. Cool down

Weights Session - Wednesday 25th Sept  - Week 1 day 2 microcycle - (Rep range 12-15)
65% of 1RM appx

Warm up - 2 sets air squats 12 reps, 1 set deadlifts 60kg 8 reps, 1 set deadlifts at 80kg 8 reps.

1. Deadlifts - 1st set: 110kg-12 reps, 2nd set: 110kg-12 reps, 120kg 12 reps then rest pause (15 secs) for further 3 reps.

2. Incline Bench Barbell- 1st set: 70kg -12reps, 2nd set:65kg -12 reps, 3rd set: 60kg -12 reps then rest pause (15 secs) for 3 more reps.

3. Bent over high pulls (barbell)- 1st set:50kg -12reps, 2nd set: 50kg -12 reps, 3rd set: 50kg -12reps then rest pause for another 5 reps.

4. Arnold Press (Dumbbells) - 1st set: 30kg (15ps) -12 reps, 2nd set: 35kg (17.5kg ps) -12 reps, 3rd set: 35kg (17.5kg ps) -12 reps then rest pause for another 4 reps.

5. Close grip reverse pulldowns - 1st set: 55kg -12reps, 2nd set: 50kg-12reps, 3rd set:50kg 12 reps then rest pause for another3 reps.

6. Smith machine squats - 1st set: 60kg for 12reps, 2nd set: 60kg for 12reps, 3rd set: 60kg for 12 reps then rest pause for another 5 reps. ****Struggled with this last exercise, hence the super light weight, really tired!