2 in one.

Very busy yesterday and forgot to post my session. It was Biceps and triceps followed by a random distance interval session 829m x6 with 1min 20sec rest. Biceps were olympic bar with 10kg on either side 3sets of 10reps and seated bicep curls on the machine but one arm at a time. 3sets of 9reps. Triceps were scull cruchers with z-bar with 10kg on either side. 3x9 reps and standing tricep push down. 3x9reps increasing weight on every rep. The rowing was 18:00.8min...4974m...1:48.6...r22 (Average for session) negative splits.Followed by jogging for 7min and stepper for 7min and crunches. This mornings session was a pure rush because I woke up 10min later than normal and only had 20ish minutes in the gym. 5:10AM session before a long day at work. 13 hours. Managed to squeeze in a random distance interval session again at r22. Negative split again. 636m x6 with 1min rest. 13:39.4min...3816m...1:47.3...r22 (Average for session). Just started on instagram and the pictures for the sessions are on there. hewittjason2