Couple of days to catch up on...Wednesday;
Galway City Gym.

Warmup; loosen all joints, stretches and shadowbox

Treadmill;
30 minutes. 5 mins at 8kmph, 10mins at 10kmph, 10 mins at 12kmph, 4 mins at 14kmph, 1 minute at 20kmph

Shadow Boxing;
4 x 2 minute rds. fast in combintaion, moving and slipping.

Bagwork;
4 x 2 minute rds. Fast in combinations.

Skipping;
4 x 2 minute rounds. Nice high pace.

Shoulder Press;
40 kg; 15 times; 4 sets.
Shrugs;
40kg, 15 times, 80 kg; 10 times, 50kg, 15 times, 100kg; 10 times.
Incline (Chest);
15kg, 15 times fast
15kg, 15 times fast
25kg, 12 times fast
25kg, 12 times fast
Lat Pull down;
Front; 45 kg; 4 sets; 12 times
Back; 40 kg; 4 sets; 12 times
Hyperextensions of the back;
4 sets of 15, very lightly weighted.
Fly;
1 set; 15 kg; 15 times
Pec Machine;
25kg, 20 times fast.
30kg, 15 times fast,
35kg, 15 times fast
40kg, 15 times fast

Shadow box;
2 x 2 minute rounds

Stretching;
Cooling down

Sauna; 20 - 30 minutes.