#60daysofdedication

Week 9 - Wednesday - Workout B

6:10 - 7:25

Workout B 1. Floor bridges 30 secs x 5 2. Squat 97.5kg 5/5/5/5/5 3. Overhead Press 57.5kg 5/5/5/5/5
4. Dead lift 100kg 5reps

6:10 - 7:30

Workout A

1. Floor bridges 5 x 20 secs

2. Squat 95kg 5/5/5/5/5

PR work weight

3. Bench 75kg 5/5/5

4. Row machine  63kg 5/5/5/5/5

5. Hammer curls


20kg x 10

18kg x 10


16kg x 10


14kg x 10


12kg x 10

Jog

to gym 1.14km 6:06mins (86kcals)

6:10 - 7:15am

DB curls

20kg x 10

16kg x 10

Seated DB curls

12kg 4 x 10

Hammer curls

14kg 4 x 10

Planks 30secs x 5

Cardio

jog to gym 1.16 km 6:03mins (88kcal)

1 min HIIT @ 16kph w/ 2 mins rests @ 9kph  - duration of 10mins (196kcal)

brisk walk @ 5kph for 3 mins

6:10 - 7:30

Workout A

1. Floor bridges 5 x 20 secs

2. Squat 92.5kg 2/2/5/5/5

3. Bench 75kg 4/5/1/2/2

4. Barbell Row  52.5kg 5/5/5/5/5

5. Planks 5 x 30 secs

6. DB curls


18kg x 10


16kg x 10


14kg x 10


12kg x 10

Jog

to gym 1.06km 5:29mins (80kcals)

8:00 - 9:25

Workout B

1. Floor bridges 30 secs x 5

2. Squat 90kg 4/5/5/5/3

*last set to failure

3. Overhead Press 50kg 5/5/5/5/5

4. Curls 

Standing curls

16kg 2 x 10

14kg 2 x 8

12kg 2 x 10

Hammer curls

16kg x 10

14kg x 10

12kg x 10

5. Planks 30secs x 5

Jog 

to gym 1.10km 5:52mins (83kcals)

Workout A

1. Squat 87.5kg 5/5/5/5/5

2. Bench 72.5kg 5/5/5/5/5

3. Floor bridges 5 x 20 secs

4. Row machine 63kg 5/5/5/5/5

5. Planks 5 x 30 secs

6. Hammer curls


18kg x 10


16kg x 10


14kg x 10


12kg x 10

Jog

to gym 1.10km 5:31mins (83kcals)

6:10 - 7:15

Workout B

1. Floor bridges 30 secs x 3

2. Squat 

87.5kg 1 x 1

60kg 1 x 5

80kg 2 x 5

90kg 1 x 1

100kg failed

3. Overhead Press 47.5kg 5/5/5/5/5

4. Curls 

18kg x 10

16kg x 10

14kg x 10

12kg x 10

Jog 

to gym 1.12km 5:52mins (85kcals)

5:15 - 6:30pm

Workout A

1. Squat 87.5kg

2. Bench 70kg

3. Planks 5 x 30 secs

4. Row machine 63kg

5. Hammer curls 18kg x 10 16kg x 10 14kg x 10 12kg x 10

Jog

to gym 1.15km 5:40mins (87kcals)