Day nine, week two, phase three

After the first week being steady and the two rest days I had, I felt good and ready to hit it hard and I did, even after the weights I ran hard and fast, felt good and felt pumped.

Exercise:
15 minuet Stretch
150 Sit ups
15 cycling

Various Bench 40kg 60 kg 80kg 60kg 40kg
Incline bench 26kg
4 x 10 incline butterfly's 1 x 12 3 x 14
4 x 8 Vertical Lifts 8.25kg 2 x 11.25 8.25kg
4 x 10 Pec crunches 2 x 8.75 2 x 11.24

150 sit ups

4 x 10 Zig zag bar 2x35kg 2x20kg
3 x 10 Machine assisted bicep curls 25kg 30kg 35kg 30kg
4 x 10 Cable rope 11.25 16.25 2 x 21.25
4 x 12 + 20 Dumb bells 26kg dropped to 10kg

30 minuet run

Food and meals:

Breakfast - porridge
Lunch - chicken breast
Dinner - chicken and veg