Weight Training 30:00 [4]
3 x narrow squats w/20kg bar
3 x wide squats w/20kg bar
3 sets (10, 8, 7) assisted pull ups (34 + 2x 1/3 wts; should just do one next time)
3 sets 12 (last set might have been 11) chest press w 2x 20pd DBs
3 sets 10 (last set might have been 8) seated row on 60pd
Continuous; 20 pull through crunches, 20 t-crunches, 10 leg lowers, 20 oblique side crunches, 20 back extension, 20 bicycle crunches, 20 t-crunches, 10 leg lowers, 20 oblique side crunches, 20 back ext
Note
Wanted to take a rest day on Tuesday and go for a swim - didn't. Wanted to swim yesterday but both pools closed. Felt exhausted yesterday, feeling quite tired today too. Haven't slept much this week. Achilles/heel has been fine during all activity, except a couple of wee niggles on the bike in the last week. Really need a rest day so need to take the time to schedule one.
Raqs Sharqi / Fusion 55:00 [2]
Choreographing for improvers
Cycling (commute) 2:00 [3]
Cardio (Jacobs ladder) 5:00 [4]
Cycling (commute) 3:00 [3]
Cycling (commute) 12:00 [3]