23-05-13

Bench press: 20kg, 10 reps x 2; 30kg, 5 reps x 2

Board press (4 boards): 35kg x 3; 40kg x 3; 45kg x 3; 47.5kg x 3; 50kg x 3; 55kg x 1; 57.5kg x 1

So, yet another example of how my bench is pretty decent as long as I’m not pressing it off my chest. Sigh. 

Narrow dumbbell bench press, palms facing: 10.5kg, 10 reps; 12.5kg, 10 reps x 2

JM press: 25kg, 5 reps; 30kg, 5 reps x 3

Standing one-arm dumbbell press: 9kg, 10 reps x 3

Superset of inverse fly (5kg dumbbells) and upright rows (15kg bar): 10 reps x 3

Weighted sit-ups: 5kg, 10 reps x 3

Side bends: 15kg, 10 reps x 3

Spiders: 30s seconds, 3 sets

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