Day twenty, week three, phase two

A max out day without the max, I did my usual Saturday routine but reduced the weights dramatically

Exercise:

15 minuet stretch

4 x 12 Bench 30kg
4 x 12 Incline bench 18kg
4 x 12 Butter fly 10kg
4 x 12 Forward lifts 8kg

150 sit ups

4 x 12 Behind head lifts 10kg
3 x 12 Triceps pull down triangle bar 16kg
3 x 12 Triceps pull down straight bar 16kg
3 x 12 Triceps pull down rope 16kg

4 x 12 supported stomach crunches

4 x 12 Supported zigzag curls 10kg
4 x 12 Bicep curls machine 20kg each arm
4 x 12 Rope curls 13.75kg

4 x 12 calf extensions 30kg
4 x 12 calf press 40kg

Food and meals:

Breakfast - fruit
Lunch - pork and onion sausages with salad
Dinner - chicken salad
Snacks - pineapple, turkey slices and nuts