Dark Side Training: Bench + Squat

1st November 


1. DB Bench

4 x 8-10


2. Cable Rows

2 x 15


3. 1km run - 5 minutes 30 seconds and then walked 10 minutes



4th November - Disappointing session today considering I did 270 x 12 last week..


1. Squat

295 x 4
270 x 6
245 x 5

2a. Leg Extensions

80lbs x 20
120lbs x 20
110lbs x 20
100lbs x 20


2b. Swiss Ball Hamstring Curls

BW x 15
BW x 20
BW x 20
BW x 25

3. Close Grip Chin Ups

BW x 11, 8, 8, 8, 8 = 43 total reps