Monday 28th July 2014

Stair sprints 8 rounds 25 mins today including warmup


Tuesday 29th July 2014

Deadlift 4×6-8

Then

Seated rows 3×12

Supinated lat pull downs 3×12

Endurance chin ups 2×5

Biceps curls 1×7-7-7 21s
Biceps curls 1×21 reps

Then

Hanging bent knee windshield wipers 2×20/30
Hanging knee to elbows 2×20


Wednesday 30th July 2014

Rest


Thursday 31st July 2014

Squats 5/3/1/1/5

Military press 5/3/1/1/3

Double KB Racked Walking Lunges 2×10

DB Lateral Raises 2×10

KB Lateral KB hold 2x30s

Ring triceps dips 2x max (15/13)


Friday 1st August 2014

Hill sprints 10 25mins including warm

Some people don't believe in Heroes, but then they haven't met my Dad !!!  This one's for my Dad who didn't tell me how to live; he lived, and let me watch him do it!  I am WHAT I am, WHERE I am because of him!

“Some people don’t believe in Heroes, but then they haven’t met my Dad !!!
This one’s for my Dad who didn’t tell me how to live; he lived, and let me watch him do it!
I am WHAT I am, WHERE I am because of him!” – Megha Rawat