Surrey County XC champs

3 days, 2 parkruns. What a wonderful life

October physio-ish meh

Sure Seb Coe ran twice on Christmas Day

Scouting out XC course

Logged with Hevy

Glute Med Wall Lean
Set 1: 6 reps 

Curtsy Lunge (Dumbbell)
Set 1: 12 kg x 10 
Set 2: 14 kg x 10 
Set 3: 14 kg x 10 

Step Stance RDL
Set 1: 12 kg x 10 
Set 2: 12 kg x 10 
Set 3: 14 kg x 10 

Shoulder Horizontal Abd
Set 1: 5 kg x 10 
Set 2: 6 kg x 10 
Set 3: 6 kg x 10 

Dumbbell Row
Set 1: 18 kg x 10 
Set 2: 18 kg x 10 
Set 3: 18 kg x 10 

Bicep Curl (Dumbbell)
Set 1: 24 kg x 10 
Set 2: 24 kg x 10 
Set 3: 24 kg x 10 

Bench Press (Dumbbell)
Set 1: 36 kg x 10 
Set 2: 36 kg x 10 
Set 3: 36 kg x 10 

Russian Twist (Weighted)
Set 1: 7 kg x 20 
Set 2: 8 kg x 20 
Set 3: 8 kg x 20 

Hack Squat (Machine)
Set 1: 47.6 kg x 10 
Set 2: 47.6 kg x 10 
Set 3: 57.6 kg x 8 
Set 4: 57.6 kg x 10 

Seated Dip Machine
Set 1: 41 kg x 10 
Set 2: 54 kg x 10 
Set 3: 54 kg x 10

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Rory Smith

October physio-ish

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Surrey County XC champs

3 days, 2 parkruns. What a wonderful life

October physio-ish meh

Sure Seb Coe ran twice on Christmas Day

Scouting out XC course

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