3mile run yesterday, followed by 45 mins of circuit training, then did my usual boxing training in the afternoon.
Today ive lifted weights again.
Bench: 20 reps with 15kg bar, then 10 sets of 10 @30kg, followed by,
10 reps @ 40kg, 10 @ 50kg, 10 @ 60kg, 10 @ 70kg, 10 @ 75kg, and 5 @ 80kg and 85kg. to finish i did 4 sets of 15 @ 30kg.
Barbell Rows: 4 sets of 15 @ 60kg
DB Rows: 4 sets of 15 with 25kg dumbells.
Concentrate curls: 10 sets of 10 (each arm) with 15kg dumbells.
finished with 3 sets of 10 wide-grip chin-ups, did them slow but was pretty fucked at this point. finished with a 2 mile walk home with my dog