Well it was nice to have almost a week off from the gym. It gave my body a chance to recover properly plus my arm has been playing up all week.
Kept getting these throbbing pains which would throb once then go away for a min or two then throb once again. Has been doing it all week, it happens every now and then and I'm pretty sure it's from when I broke my elbow.

Was good to get a workout in though.
I tried to make up for the fact that I missed my cardio sessions by doing a 4km run at the end of my workout.
I have also noticed a real strength increase the last 2 weeks, I think due to my insane workouts.

I also managed 30 pushups old m8 @notorious562

Body Weight 118 kgs

If you would like to join us for the 100 rep challenge started by @steemmatt please do. I encourage everyone to make the commitment to better themselves health wise.

Here is the latest post for the challenge

☠️ The Workout - Arms and Shoulders Day ☠️

💪 12 reps * 5 sets single arm bicep curl, @15kgs

💪 12 reps * 5 sets seated tricep extension @32kgs, @39kgs, @46kgs, @39kgs, @32kgs

💪 12 reps * 5 sets (30 reps) db trap raises, @3kgs

💪 12 reps * 5 (30 reps) sets external rotations, @2kgs

💪 12 reps * 5 (30 reps) sets front delts iso-lateral rotations upwards, @2kgs

💪 30 pushups

💪 12 reps * 5 sets cable rope row, @18.75kgs

💪 12 reps * 5 sets iso lateral row, @20kgs

💪 12 reps * 5 sets shoulder press, @25kgs

💪 8 reps * 5 sets single bicep curl, @20kgs, @25kgs, @32kgs, @25kgs, @20kgs

💪 8 reps * 5 sets seated tricep pushdown, @53kgs, @67kgs, @81kgs, @67kgs, @53kgs

💪 12 reps * 5 sets standing tricep behind head upwards, @18.75kgs, @21.25kgs, @23.75kgs, @21.25kgs, @18.75kgs

💪 12 reps * 5 sets standing tricep pushdown, @33.75kgs, @41.25kgs, @48.75kgs, @41.25kgs, @33.75kgs

💪 12 reps * 5 sets iso lateral row, @20kgs, @30kgs, @40kgs, @30kgs, @20kgs

💪 8 reps * 5 sets front shoulder raises double arm, @10kgs

💪 12 reps * 5 sets single arm bicep curl, @10kgs

💪 12 reps * 5 sets iso lateral tricep pushdown, @74kgs, 81kgs, 88kgs

💪 12 reps * 5 sets cable bicep curls, @7.5kgs per side

💪 12 reps * 5 sets cable shoulder crossovers, @5kgs per side

💪 12 reps * 5 sets iso lateral tricep, @5kgs

💪 4km run

I'm not counting the running or my warm up walk in the reps, since I'm such a rep monster.