Run

09:15 Hotel

Run 20 minutes

80's Universal Gym

Hotel Gym

warm up

Rower 3 minutes

Machine Row 2x8
Machine Chest Press 2x8
Pullups 2x5
Machine Shoulder press 2x8
Goblet Squats 2x5
Leg curl 2x8
Back extensions 2x10
Slant board sit-ups 2x10

Stretch

80's Universal Gym

Hotel Gym

warm up

Rower 3 minutes

Machine Row 2x8
Machine Chest Press 2x8
Pullups 2x5
Machine Shoulder press 2x8
Goblet Squats 2x5
Leg curl 2x8
Back extensions 2x10
Slant board sit-ups 2x10

Stretch

80's Universal Gym

Hotel Gym

warm up

Rower 3 minutes

Machine Row 2x8
Machine Chest Press 2x8
Pullups 2x5
Machine Shoulder press 2x8
Goblet Squats 2x5
Leg curl 2x8
Back extensions 2x10
Slant board sit-ups 2x10

Stretch

Nov 2019

14:30 Gym

Warm up

Squats 3x3x110
Press 10x40
Cleans 3x3x50
Pullups 3x5
Plank 3x30"
Hip raise 3x30"

Stretch

Squats on 2nd and 3rd sets may not have been deep enough, but happy with weight.

Golf

17:30 Driving Range

Worked on swing consistency. 9, PW, 7, 6, 3W
Then started to work on swing speed, once happy with consistency.

Nov 2019

16:00 Gym

Warm up

Squats 2x5x90
Press 2x5x45
Cleans 3x50,3x55,2x601x65
Curls 2x10x35

Later that day

Situps 3x10x5
Back extension 3x10x5

Stretch