#split one

Hit the gym hard for the first time in nearly 2 weeks due to holiday prep and my week in Spain and I am buzzing after a wicked session. I should have moved onto Phase 3 of my Periodised Program but due to the absence I'm giving phase 2 an extension for a week just to get into the swing of it again. Warm up today was a test of fitness Royal Air Force Style! To gain entry into the force you are Required to pass a fitness test of different elements so I had a go at the running segment! Goal: 1.5 miles in 11:11 Time: 1.5 miles in 11 minutes dead! :) which works out at about 7:18 pace! Done it on the treadmill so set it up to finish around the target time but now I want a go outside to see how low I can get the time down! Gave myself a little stretch and then hit the weights room! Bench Press: 3 x 10 @ 60kg Incline Flies: 3 x 10 @ 12.5kg Super-setted with Press Ups x10 Assisted Pull Ups: 3 x 10 @ +50kg Narrow Grip Rows: 3 x 10 @ 59kg Inverted Sit Ups: 3 x 10 Oblique Cable Twists: 2 x 10 each side. Felt great today, came out barely able to lift my arms! ;) Beasted my chest for sure! Just finished tucking into a nice bit of Chicken, Rice and Salad! Job well done! Rico