Workouts for July - Week 1

Monday 29th July
Bench
warmup then
70kg x 3 - 6 sets

Inverted Rows
3x8

Neutral Grip Pullups
1 set of 6 reps (bodyweight)

I cut it at that. I had a splitting headache and it wasn't improving any

Tuesday 30th June
Rack Pulls
warmup, then
130kg x 3 - 4 sets

Deficit Pulls
120kg x 1 - 6 sets

Split Squats
3 x 10 x 55kg

Standing Leg Curl
3 x 10 x 20kg

Cardio: 30 mins walking on treadmill - 10% incline @ 6.0km/hr

Wednesday 1st July
50 minute aerobics class
15 mins incline walking on treadmill - 7% @ 6.5km/hr
3 x 10 x 10kg rolling tricep extensions

Thursday 2nd July - Rest Day

Friday 3rd July
Flat Bench
65 x 5
67.5 x 5
70 x 5
72.5 x 5
75 x 5

Bench Rows
50 x 8
55 x 8 x 3

Seated Dumbell Cleans
3 x 10 x 7kgs

Lat Pulldowns
5 x 6

Cardio - 25 mins treadmill, 4.16km total

Saturday 4th July - Rest Day

Sunday 5th July
Box Squats
warmup, then
100kg x 2 - 6 sets

first few sets I had my feet a bit wider and it felt much harder. On the last two I kept my stance a little closer and I felt much much stronger on the exercise. The power cage and bar I was using SUCKED. I had 100kg on the bar and I could see the bar slightly bending even from that. The power cage was just all wrong. *sigh*

Standing Leg Curls
4 x 8

Lying Leg Curls
2 x 8

Cardio - 50 minute Step Class