PM - Row with the gang
2500m / 1:30 / 1:30 / 2500m
2:00 r 20 / 1k pace / 1k pace / 2:00 r 20
Felt like I couldn't drop the split on the 1k pace - 1:32 was the lowest! I probably need to drop the r20 split a little too - need more legs!!
Noon - Arm Farm
A1. DB Row 4 x 5/5 35kg db
A2. Barbell Rows 5 , 8 , 10, 10 30,40,40,40kg
B. Weighted Chins 4 x 3 25,20,20,20kg
C1. DB Pullovers 3 x 5 , 8 , 10 35kg
C2. Prone Flys 4 x 15 6kg
C3. Concentration Curls 4 x 10/10 10,12.5,12.5,12.5kg
C4. Band Pushdowns 4 x 25
* Knee is a little 'clicky' - I don't know if it is the cold. I am back wearing the vivos. Diet has been slightly off but not as bad as previously
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