The last week

The last week's been pretty good, I can feel myself getting back into shape. Here's what I did.


Tuesday 3rd July
Front squats 3x8 120 pounds
Bench press 3x8 80 pounds
Leg curls 3x8 60 pounds
60m stride outs
Sprint 30 seconds jog 30 seconds x8
Sprint 1 minute jog 30 seconds x6

Wednesday 4th July
Circuit, 2 sets, 30s on 20soff, 60s rest between sets
Pushups
Fast squats
Boxing with dumbbells
Forward lunges
Bent over rows
Dumbbell curls
Abdominal crunches with weight
Jump squats
Sprint 30s jog 45 x5
Elliptical for 10 minutes

Thursday
My knee still pains when I run so I decided to bike instead of running. Biked 11 miles.

Friday
Circuit training 30s on 25s off. Rest 90s between sets, using dumbells and weights
Pushups
Fast squats with 9 pounds
Boxing with dumbbells, 6kg/13pound dumbbells
Bent over rows with dumbbells, 13 pounds
Abdominal crunches with 22 pound weight
Shoulder press, 22 pound dumbbells
Pushups against wall
Leg lifts
10 minute jog