29/7/13 bike to mgl, woods
30/7/13 bike to bdx

Weights:
Front raise 6.5 Kg 9x
Side raise 6.5kg 8x
Bicep curl 10Kg 8 ->
Tricep behind head 9 Kg 14 ->
Horizontal row 9 Kg 12x
Bench press 9 Kg 11x ->
Front lift from chest 6.5 Kg 9x
Bench face up side raise 9kg 16
Front stand lift behind head 6.5 Kg 8
Squat 8 Kg 14 ->
Pullups 8

Bike to/round mg + mgl

Weights:
Front raise 6.5 Kg 10x
Side raise 6.5kg 9x
Bicep curl 8Kg 9 ->
Tricep behind head 9 Kg 11 ->
Horizontal row 8 Kg 13x
Bench press 9 Kg 11x ->
Front lift from chest 5.5 Kg 8x
Bench face up side raise ??
Front stand lift behind head 6.5 Kg 8
Squat 8 Kg 10 ->
Pullups 9

18/7/13 bike to mdcp
24/7/13 swim
25/7/13 bike to bdx, then later to mgw

17/7/13 swim
18/7/13 bike to bdx, mdcp

10/7/13 bike to mg woods
11/7/13 swim
12/7/13 bike to mdcp
13/7/13 bike to bdx

15/7/13 bike round bd, kes

Front raise 4.5 Kg 12x
Side raise 4.5kg 10x
Bicep curl 6.5 Kg 13 ->
Tricep behind head 7.5 Kg 15 ->
Horizontal row 7 Kg 10x
Bench press 7 Kg 14x ->
Front lift from chest 5.5 Kg 8x
Bench face up side raise 6 Kg 12x ->
Front stand lift behind head 5 Kg 10
Squat 7 Kg 12 ->
Pullups 8