10.1.16
Reverse curls
forearm roller
Face pulls
rope j rows
10.2.16
6 hiit intervals 30/90sec followed by
15 mins liss (set of v ups every 5 mins)
stretchy roll
10.3.16
smith machine bent rows 95, 135, 185, 215 x 8, drop set x 3 x 225 x 6, 170 x 8, 135 x 10
incline bp bar, 95, 145, 185, 205 x 8, drop set x 1 x 215 x 6, 165 x 8, 115 x 10, drop set x 2 x 185 x 6, 135 x 8, 115 x not 10 - first drop destroyed me.
ng pulldowns 1 x 8, drop set x 3 x 6, 8, 10
smith mach decline 1 x 8, drop set x 3 x 6, 8, 10
chest supported rows wg 1 x 8, drop set x 3 x 6, 8, 10
pek dek flyes 1 x 8, drop set x 3 x 6, 8, 10
bw is down slightly. need to push a bit harder. keep cals where they are for the next week.
Add 10 mins liss to one cardio day and 2 intervals and 5 mins liss to the other.