Starting point: 1 January
Immediate goal - To get down to 6.5% bodyfat by the end of February 2018.
Then - increase size.
Strong focus this year on correcting my right shoulder mobility - far too trap lat and front delt dominant - a legacy of a nasty shoulder injury from rugby ten years ago.
4km run = 18 mins = welcoming in the New Year
Lat Pulldowns - 4 sets: 3x12 1x15
Back Extensions (Hyperextension Bench) with db (2 x 12) 4 sets: 4x15
Seated Wide Bar Row - 4 sets: 4x15
Leg Extensions - 4 sets: 3x12 1x12 (followed by 10 fast extensions with less focus on range)
Prime Machine EZ Bar Preacher Curls - 3 sets: 3x12
Crunches - 3 sets: 3x15
Incline Barbell Bench - 70kg - 3 sets: 3x12 (1 sec pause at bottom)
Seated Tricep Cable Extensions - 3 sets: 3x12
Prowler Pushes - 120kg load - 4 sets
6.3km run = 30 mins
6.2km run = 30 mins