05-08-13

Tough but fun one tonight.

Good mornings: 20kg, 10 reps x 2

Rack pulls (from knee height), all with a pair of 13kg chains (+26kg): 20kg, 5 reps; 60kg, 3 reps; 70kg, 3 reps; 80kg, 3 reps; 90kg, 3 reps; 100kg, 1 rep; 105kg, 1 rep (131kg at the top); 90kg, 3 reps; 80kg, 2 reps.

Then this happened:

Ow 😦

Zercher squats to a parallel box: 20kg, 5 reps; 30kg, 5 reps; 40kg, 5 reps x 2

Single-arm dumbbell rows: 20kg, 10 reps; 22.5kg, 7 reps; 25kg, 5 reps

Dumbbell side bends: 15kg, 10 reps x 3

Lying leg raises: 10 reps x 3

Glute & ham raises: 10 reps x 6

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