22 Nov
Incline Bench Press – 3 x 6 x 65kg
One Arm DB Row – 3 x 6 x 35kg
Close Grip Bench Press – 3 x 6 x 65kg
Inverted Rows – 3 x 12
DB Hammer Curl – 3 x 10 x 12.5kg
25 Nov
Rowing Machine – 4 x 500m (2 mins) in 1:54.8, 1:50.0, 1:55.2, 1:52.7
26 Nov
Back Squat – 3 x 6 x 90kg
RDL – 3 x 6 x 90kg
DB Lunge – 3 x 8 x 20kg
Lateral Lunge – 3 x 10 x 10kg (plate)
Single Leg Calf Raise – 3 x 10
Hollow Rock – 3 x 30 secs
RDL was tough, don’t need to go heavier.
27 Nov
Bench Press – 3 x 6 x 80kg
Pull ups – 3 x 6 x 10kg
Push Press – 3 x 6 x 55kg
BB Row – 3 x 6 x 65kg
EZ Curl – 3 x 8 x 26kg
EZ French Press – 3 x 8 x 26kg
Hanging Leg Raise – 3 x 10
Can go heavier on curls and press but all the main lifts were tough, Bench & Push Press in particular.