Sunday 11th July

Soccer

Saturday 10th July

Dumbell shoulder press 10x50/8x55/6x60
Deadlift 10x110/8x120/6x130
Arnold press 10x40/8x45/6x50
Chinups 10xbw/8xbw+5/6xbw+10
Prone holds 3x1 min
10 min run

Friday 9th July

Squats 10x120/8x125/6x132.5
Bench 10x77.5/7x82.5/6x87.5
Leg adductors 2x12
Dumbell incline bench 50x8x2
Dumbell rear lunges 60x10x2
Bent over rows 75x10/77.5x8/82.5x6
Reverse crunches 24

Wednesday 7th July

Judo

Mon 5th July

Squats 10x120/8x125/5x130
Bench 10x75/8x80/5x85
Leg adductors 12x2 sets
Dumbell incline bench 25x8x2
Lunges 10x50x2
Rows 10x70/8x75/6x80
Inverted crunches 3x12