Good morning!!

Good morning fitness people

Been M.I.A last year or so ..watch as my gains just fly out the window due accident in work on my ankle peroneal tendopathy ,fell 3 times in a space montj then a year going back and doc and hospital i have infringement on my hip and arthritis on my ankle and hip i watch my weight spiral out control put 45lbs on in year so here we are again but my metobolim shot due menopause ..so join me on my journey as i try find ways round the health conditions using food ,supplements and herbal remedies

Tuesday workout, starting 2-week heavy periodization phase: Chest, shoulders, tri's, bi's, abs. Incline DB presses: 4 x 12 @ 45's. FB: 3 x 10 @ 55's. Pec deck: 4 x 10 @ 100. DB raises: 21's for front/side/rear - 7/7/7 - @ 25's. V-bar press-downs: 4 x 8 @ 62.5. Too easy - will go for 70 or 77.5 next time. Arm-curl machine - regular: 3 x 15 @ 95. Hammer: 3 x 15 @ 75. Vertical bench knee-ups: 3 x 20. Flat bench crunches, feet in air: 3 x 20. Coming today in 3-1/2 hours: Quads, hamstrings, calves, abs.

Great Track Workout last night Making things happen, NO EXCUSES 6 x 60 yard stride outs 8 x 200 @ 32,32,32,32,30,29,29,29 6 x 60 yard flying 60’s This guys is TIRED.

Therefore encourage one another and build each other up, just as in fact you are doing. 1 Thessalonians 5:11