Day five, week one, phase three

Exercise:
15 minuets Stretch
140 Sit ups
10 minuets Bicycle

Legs
3 x 10 squats 50kg
4 x 10 calf extensions 55kg 75kg 95kg 115kg
4 x 10 Leg extensions 30kg 32.5kg 35kg 37.5kg
4 x 10 seated leg curl 30kg 32.5kg 35kg 37.5kg
4 x 10 seated leg press 45kg
3 x 10 calf extensions 95kg 115kg 135kg

4 x 15 Ghd assisted sit ups,

Four arms
5 x 12 four arm curls 30kg

Later in the day I took my client swimming its been a long time but it shore did take it out off me.

Food and meals:

Breakfast - porridge
Lunch - chicken pieces
Dinner - prawn salad
Snacks - bananas