Day twenty seven, week two, phase three

To day was the last max out day before the end oft blog and I wanted to go beast mode, push a few more personal best to set the bar for the rest of my personal fitness life, and I managed to bench 100kg and I was chuffed to bits seeing and feeling it all come together, able to run and keep up high cardio routine and keep a got pace with good stamina and I'm strong, able to lift more and lift more effective, whilst and the same time being flexible to move whilst fighting.

Exercise:
15 minuet stretch
150 sit ups
15 minuet bicycling

Various bench 50kg 60kg 70kg 80kg 90kg 3x100kg 3x100kg 70kg 60kg 50kg
6 x 8 Incline dumbbell bench 26kg 2x28kg 2x32kg 28kg drop set to 16kg
4 x 8 Incline butter flys 16kg
4 x 8 forward lifts 8.75kg
4 x 8 pec crunches 11.25kg

150 sit ups

4 x 8 behind head tricep curls 12kg 14kg
4 x 8 tricep extension machine 20kg each arm
4 x 8 triangle bar cable pulls 13.75 18.75 21.25 26.25
4 x 8 rope cable pulls 16.25 18.75 21.25 26.25

150 sit ups

4 x 8 calf extension 75kg 105kg 125kg 115kg
4 x 8 seated leg press 75kg
4 x 8 calf extension 75kg 105kg 125kg 115kg

4 x 10 zigzag bar 40kg
4 x 8 machine assisted bicep curls 25kg 30kg 35kg 40kg drop set to 20kg
4 x 10 rope cable pull curls 21.25kg 26.75kg 2x28kg
4 x 20 bicep curls 16kg

4 x 10 shoulder lifts 21.25kg

Food and meals:

Breakfast - fruit
Lunch - soup
Dinner - soup
Snacks - extra protein shack

To be honest I had the soup to help detox slightly before Mondays picture, always good to flush the system.