The last of the 12/10/8 cycle.
On Friday I finished the las tof the 12/10/8 cycle on Chest and bench pressed 40 kg in total and in between sets did clap push ups, that was my measuring phase and I have got stronger as all the reps were my own. So much harder work training with the 12/10/8 as you get a pump, what feels like you are using more energy, rather than the real long rests you have between the 3 or 5 or 1 reps maxs.
Today I have trained Shoulders on my own. Real hard workout today and I found I needed plenty of rest between sets. I pressed 7.5kg a side for 12/10/8, would have like to have taken up the weight by 1.25kg either side, but needed a spotter. that was my measuring phase but I am definately stronger as I had all the reps just me. I then did heavy 8kg 3 x 8 reps lateral raises and superset these with fast band lateral raises 3 x 20 reps. Plate front raises 3 x 8 reps and single arm dumbell leaning raises, rope reverse flyes with heavy rope crunches, want those abs and the plank.
So for those that have been munching away on chocolate eggs today (you know who you are!) I hope that tomorrow is back to the plan day. You can use tomorrow if needed to do your weekly planning and see if you are still in alignment with your goals. I hope you have all had a nice Easter break. for many of my clients, April was the first timeline to getting in shape, so now is the time to reasses and see if everything is going to plan and if not change it! but, however if you are on target, now is the time to change the deadline and move it onto maybe July, Summertime!
Happy Easter x