Tue Oct 8th

9am - 25min run with Steph. Hr was very high for this - 180's, not good!

11am - BJJ with Steo. I had a good little roll with him, knee held up ok.

Mon 7th Oct

A. Bench x 3 80,85, 87.5kg felt good here

B. DB Flat Bench 2 x 18, 12 27.5kg

C1. KB Row 4 x 10/10 28kg
C2. Band Face Pulls 4 x 12

D. KB Shrugs 3 x 12 32kgs

E. DB Incline Curls 3 x 10,10,8 15kgs


Fri 4th

A. Squat x 3 120,130, 140 x 2
felt pretty strong here too

B1. Tempo Push Ups @6010, 4 x 8
B2. Prone static Flys 5 x 5 sec hold

C. Pendlay Row 3 x 10 50kg