Day twenty one, week two, phase three

So people today was usually my rest day but work owed me a few hours so left early and with a rest day during the week and next week being the last week I thought what the hell go for a body pump and tear it up, wernt expecting much with yesterday being chest and biceps and feeling under the weather the last few days but still have it my but hay so close now.

Exercise:

10 minuet stretch
100 sit ups
10 minuets bicycle

4 x 12 ghd sit ups

Various bench 8 x 40kg 60kg 80kg 60kg 40kg
5 x 8 incline dumbbell 22kg 24kg 2x28kg 24kg
4 x 8 incline butterfly 14kg
4 x 10 cable vertical lifts 12.5kg 17.5kg 22.5kg 22.5 double drop set to 10x12.5kg then 10x7.5kg
4 x 8 pec crunches 17.5kg 3x22.5kg last set drop to 12.5kg

4 x 12 back supported sit ups

4 x 8 behind head tricep curls 14kg
4 x 8 straight bar cable pull 16.25kg 21.25kg 26.25kg 28.75kg drop set to 15x11.25kg
4 x 8 rope cable pull 18.75 23.75kg 2x28.75kg drop set to 20x11.25kg

100 sit ups

4 x 8 calf extensions 85kg 105kg 2x125kg
4 x 8 seated leg press 75kg 2x85kg 90kg
4 x 8 calf extensions 125kg

4 x 8 zigzag bar 25kg 2x35kg 25kg
4 x 8 machine assisted bicep curls 25kg 30kg 35kg 30kg
3 x 30 dumbbell curls 14kg

20 minuets run

Food and meals:

Breakfast - fruit
Lunch - ham and cheese sandwich
Dinner - roast turkey joint with carrots and veg (I had gravy and a little cranberry sauce)