Training 15th March 2018

I’ve been good with cardio this week, 30 minutes low-medium intensity on my non-lifting days and my meditation and mindfulness I have been consistent 10 days in a row now. I do it immediately before sleep and it definitely helps

Growth Stimulus Training

Micro Cycle 2, Macro Cycle 2, Day 3, Press

Flat Bench Press

20kg x 10

40kg x 10

55kg x 6

55kg x 6

55kg x 9 (AMRAP)

Incline Dumbbell Bench Press

15kg x 8

15kg x 8

15kg x 8

15kg x 8

 

Seated Dumbbell Shoulder Press

12.5kg x 8

12.5kg x 8

12.5kg x 8

12.5kg x 8

EZ Bar Skull Crushers

17.5kg x 10

17.5kg x 10

17.5kg x 10

17.5kg x 10

Tricep Pushdowns V-Bar Attachment

18kg x 8

23kg x 10

27kg x 10

27kg x 10

Dumbbell Lateral Raise

7kg x 10

7kg x 10

7kg x 10

7kg x 10

At the end of the workout I spent 15 minutes stretching and foam rolling which is very disciplined for me!!!

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