Thursday 3rd Feb

Thursday 3rd February 2011

After sixth form: Press up challenge:
10 decline close arm press ups (Make a triangle with your thumbs and index fingers)
10 close arm press ups
 --60 second rest
10 decline wide arm press ups
10 wide arm press ups
 --60 second rest
10 decline press ups
10 press ups
 --60 second rest
10 pull ups
10 hindu press ups


Core challenge:
50 knees to chest (holding 10kg weight)
20 dorsal raises
 --60 second rest
50 half sits
20 dorsal raises
 --60 second rest
30 elbow to knee
20 dorsal raises
 --60 second rest
60 second hold plank





Evening: Sam's circuit:

Set 1                                                        Set 2                                                 Set 3
Press ups - 20                                          30                                       (Same as set 1)
Knees to chest - 50                                  60                                                  
3Squat/1jump squat - 40                          40
Close arm press ups - 15                          20
Half sits - 40                                            50
3Lunge/1split squat - 20                           20
Wide arm press ups - 20                          30
Elbow to knee - 20                                  30
Squat - 40                                               50
Plank - 60 secs                                        60 secs
Lunge - 20                                              30
Bicep curl - 40                                        50
Tricep curl - 30                                       40
Dumbbell rowing - 50                              50


(5kg dumbbell)


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Food diary:
Breakfast - 3 bowls of weetabix mini's
Lunch - large chicken panini, steak slice.
Snacks - apple, crisps, tea.
Dinner - ham egg and chips (2 eggs, extra ham).
Evening snacks - crisps, kit kat.