Hello! Welcome to another fitness update.
This week has been another successful week in the gym, as you will see below. I have been steadily been gaining strength and feeling strong through out my workouts!
Firstly i will start with my cardio workouts – which i am being honest is more of an after thought at the moment. This first 3 weeks has just been about feeling good in the gym and gaining some strength.
Friday before my workout i did 20 minutes on the stepper, nothing crazy i know. However, it felt good and i got a decent sweat. I then did a beep test on Saturday to gauge where i am at with my cardiovascular capacity at the moment. Not great as you can see above, but not horrible. For those of you who are not familiar with a beep test, it is a timed 20m shuttle run that beeps progressively faster as you run. The first say 5 rounds are relatively easy as you run the 20m with time to spare, then it gets harder. Anyway, this gives me a reference going forward 🙂
Now for my workouts!
Monday – As you can see, up 2.5 kg on my squat and ive managed to cleanly push out more reps on the bench, my overhead and chin ups are hovering around the same as last week.
Wednesdays – Managed to push out a few more reps than last week on the incline dumbbell press (yay) and increased the amount of reps for my leg press, moving to a 45 degree leg press this week as a preference.
Fridays workout – Another improvement 🙂 Bench press up 2.5 kgs and got it first go! squats were pretty easy, gonna hit 100 next sesh! Feeling strong on those big compound movements.
All in all i am happy with how this week has been in the gym, i am planning on now adding some accessory movements and increasing my cardio.
Physique update –
Picture taken after my workout on Friday – back is feeling thicker and feel like ive gained some thickness!
Front 15/12/19
Back 15/12/19
How have i felt this week? Pretty good, still not pushing out as much cardio as i will be in the oncoming weeks, but feeling strong. Looking forward to my training this week 🙂
Thank you for taking the time to get to know me better and read this post! Please feel free to comment, share, whatever !
Until next time.
Mitch ❤
The Growth Philosophy 
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