Monday 29th Feb

I take it, you continued your training using my sets,

Today went down to our Center, Mopped the floor (we have a leak)
heading back to the gym now for kettle bell swings and Taekwondo practice.

Today's training

50 is the magic number this week .
50 Jumping Jacks
50 Squats
50 Calf's
50 bent over rows
50 shoulder press
50 bicep curls
50 triceps bent over
50 crunches
50 Jumping Jacks 
Monday always work hard,
its your body, your life lets do it.

Eat Protein, Veg, Fruits and loads of water.
Rest of the day collect kids, feed them and then homework.
Tonight teaching class then home to sit down with my Wife ;) .      

Tuesday 2

Tuesday Morning
8am Feed dogs. Feed yourself 1 Boiled Egg, 1 Coffee & Fruit.
9.15 hit the gym,
Gym work out
Warm up elbow to knee 100 times (both sides)  
1. Squats choose your own weight 3 sets of 10, don't put the bar down now calf raises, 10 count squat.
    (keep bar on shoulders at all times)
2. Dead Lifts (straight leg) in Between sets jumping up and down just like skipping x 50.
    After the last set do 50 elbows to knee.
3. Bent over Row, in between sets jumping up and down just like skipping x 50
    After the last set do 50 elbows to knee.
4. Shoulder Press,  in between sets jumping up and down just like skipping x 50 
    After the last set do 50 elbows to knee.
5. Barbell Curls, in between sets straight into Hammer Curls
     After the last set do 50 elbows to knee.
6. Lie down 10 Crunches straight into 10 push up's 
7. Lie on a bench or even the floor use Barbell for Bench Press
    count to 20 start again.
8. Finish with elbows to knees x 100
9. Stretch Out.
If you want, before workout take a protein Shake and after workout.
Lets do this.  
If you have no weights, No Problem use a tins of peas or brush anything can be used.
Lunch today Crackers and Pate, Coffee and some Amino tablets,
You can do this,   

Monday1

Monday Morning
9am Feed dogs. Feed yourself 1 Boiled Egg, 1 Coffee & Fruit.
9.30 hit the gym,
Gym work out
Warm up elbow to knee 100 times (both sides)  
1. Squats choose your own weight 3 sets of 10, don't put the bar down now calf raises, 10 count squat.
    (keep bar on shoulders at all times)
2. Dead Lifts (straight leg) in Between sets jumping up and down just like skipping x 50.
    After the last set do 50 elbows to knee.
3. Bent over Row, in between sets jumping up and down just like skipping x 50
    After the last set do 50 elbows to knee.
4. Shoulder Press,  in between sets jumping up and down just like skipping x 50 
    After the last set do 50 elbows to knee.
5. Barbell Curls, in between sets straight into Tricep-Kickbacks. 
    After the last set do 50 elbows to knee.
6. Lie down, Leg raises, in between do Hip Raises
7. Lie on a bench or even the floor use dumbbells for flyes then straight in to press,
    (No Dumbbells use tin of peas etc.) count to 20 start again.
8. Finish with elbows to knees x 100
9. Stretch Out.
If you want, before workout take a protein Shake and after workout.
Lets do this.