Day thirteen, week two, phase two

After an advance krav maga class I felt a little sore and didnt want max out I didn't want to over work my joints and put my self out for the next week so kept the weight low, rested longer and did a bit off every.
Exercise:

15 minuet stretch 

15 minuet bicycle 

150 sit ups

Various Bench 10 x 40kg, 50kg, 60kg & 8x 70kg, 60kg, 50kg

4 x 12 Incline bench 16kg

4 x 12 Butter fly 14kg

4 x 12 front lifts 1 x 12,5kg, 3 x 17.5kg

4 x 12 chest crunches 12.5kg

4 x 20 side crunches 10 each side

4 x 12 Behind head lifts 14kg

4 x 12 Triceps pull down triangle bar 1 x16kg 1 x21kg 2 x26kg

4 x 12 Triceps pull down straight bar 1 x16kg 1 x21kg 2 x26kg

4 x 12 Triceps pull down rope 1 x16kg 1 x21kg 2 x26kg

30 ist ups on the GHD ab machine

4 x 12 Supported zigzag curls 2 x 10kg 2 x 15kg

4 x 12 Bicep curls machine 1 x20kg 2 x25kg 1 x30kg each arm

4 x 12 Rope curls 1 x13.75kg 1 x16.25kg 1 x18. 75 1 x21.25kg

4 x 12 Cable curls 1 x13.75kg 1 x16.25kg 1 x18. 75 1 x21.25kg

3 x 12 dumbbell curls 24kg each

4 x 12 Front pull down 20kg

4 x 12 Mts machine row 20kg

4 x 12 lat pulldown 26kg 

Food and Meals:

Breakfast - Mixed fruit - melon, apples and grapes 

Lunch - flavoured chicken breast 

Dinner - Chicken salad 

Snacks - sliced ham, bannas