week 05 deload

WORKOUT 13: UPPER BODY WORKOUT
07 & 08.02.10 (Couldn't resist a WO on Sunday - incase I was too busy Monday!)

1. Bench Press: 48 x 5, 64 x 5 x 3

2. Flat 12KB Press: 2 x 15

3. Seated Cable Rows: 36 x 15 x 2

4. 32KB Shrugs: 2x20

5. 32kg Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 2 sets. 8 reps.

WORKOUT 14: LOWER BODY WORKOUT
10.02.10

1. 12DB Squat Jumps: 4x6 (Couldn't resist upping weight/sets)

2. Deadlift: 80 x 5, 96 x 5

3a. 45 Degree Back Raises, BW only: 2x10 (Done 'singles' style)

3b. Seated MB Twists: 2x20 each side
      (+ Standing Band Abdominal Twists 3sets of 20 each side)

4. Steady State cardio: bike: 30min. @ 60-70% max HR
      (Level 4, 505Kcals)

WORKOUT 15: UPPER BODY WORKOUT
12.02.10

1. 20 Chin-ups (total reps)

2. Standing 12KB Military Press: 2 x 15

3. Incline 8DB rear delt flyes, pinkies up: 2x10

4. 16kg Barbell Curls: 100 total reps
     (15/10/15/20/15/10/15)

5. Core Circuit: x3
  A) Pike Situps x20
  B) Bicycle x 20
  C) Side Plank x 30sec each side

(& Standing Band Abdominal Twists total 80 each side)