Day twenty seven, week four, phase two

A max out day with a vengeance, I had been going soft all week and just plodding along, which was the best thing to do as my elbows and back were felling good, and with all my fight classes done I wanted to have a really good session.

Exercise:

15 minuet stretch

Various Bench 30kg, 50kg 70kg 80kg 70kg 60kg
4 x 10 Incline bench 20kg, 24kg, 28kg 30kg to a 18kg drop set
4 x 12 Butter fly 14kg
4 x 12 Forward lifts 12kg
4 x 12 Chest crunches 18kg

150 sit ups

4 x 12 Behind head lifts 14kg
3 x 12 Triceps pull down triangle bar 18kg
3 x 12 Triceps pull down straight bar 22kg
3 x 12 Triceps pull down rope 26kg

4 x 12 supported stomach crunches

4 x 12 Supported zigzag curls 2 x 30kg 2 x 40kg
4 x 12 Bicep curls machine 20kg, 25kg, 30kg, 35kg
4 x 12 Rope curls 20kg

4 x 12 calf extensions 50kg 3 x 70kg
4 x 12 calf press 40kg

Food and meals:

Breakfast - fruit
Lunch - chicken salad
Dinner - sliced turkey and sushi (was on the go and needed to eat)