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Bent Over Barbell Row (90 sec)
40kg x 10
60kg x 10
80kg x 10
105kg x 8, 8, 7, 7
Wide Grip Pull Up (60 sec)
BW x 7, 6, 6, 6
T Bar Row (90 sec)
92.5kg x 8, 8, 8, 8
Deadlift (120 sec)
100kg x 8
120kg x 8
130kg x 8
140kg x 8
150kg x 5, 5, 5, 4 (had more in the tank but grip gave out on the last)
Bent Over Lat Raises (60 sec)
5kg x 10
12kg x 10, 10, 8, 8
BB Seated Military Press (90 sec) 40kg x 8
50kg x 8
60kg x 8, 8, 8, 7
70kg x 4
75kg x 1 (Thought I would test my 1RM. Nearly had 2 in me)
Side Raises (60 sec) 10kg x 8, 8, 8, 8
BB Shrugs (90 sec) 100kg x 8
140kg x 8, 8, 8, 8
150kg x 8
160kg x 5
Bent Over Lat Raises (60 sec)
10kg x 10, 10, 10, 10, 10
BB Seated Military Press (90 sec) 40kg x 8
50kg x 8
62.5kg x 8, 8, 7, 7
70kg x 4
Side Raises (60 sec) 10.75kg x 8, 8, 8, 8
BB Shrugs (90 sec) 100kg x 8
140kg x 8
150kg x 8, 8
155kg x 5, 5, 5, 5
Bent Over Barbell Row (90 sec)
40kg x 8
60kg x 8
80kg x 8
100kg x 8, 8, 8, 8 - I decided to drop the weight a little as I felt like I was starting to stand up
Wide Grip Pull Up (60 sec)
BW x 7, 6
Chin Up (60 sec)
BW x 8, 8
I had to stop the workout here as we had friends drop in. It was probably as good thing as I felt like shit anyway.
Bent Over Lat Raises (60 sec)
10.75kg x 10, 10, 10, 10
BB Seated Military Press (90 sec) 40kg x 8
50kg x 8
62.5kg x 8, 8, 8, 8 - I just managed to lock the last rep out
70kg x 5, 5
75kg x 2
80kg x 2 - Had the kids cheering me on for this last set. Gave me some inspiration to push them out.
85kg x F
Side Raises (60 sec) 11.25kg x 8, 8, 8, 7
BB Shrugs (90 sec) 100kg x 8
140kg x 8
150kg x 8, 8
155kg x 5, 5
160kg x 5, 5
165kg x 5
170kg x 5
Cable One Arm Reverse Fly (60 sec) x 10, 10, 10, 10
Bent Over Lat Raises (60 sec) 5kg x 12
12kg x 8, 8, 8, 8
BB Seated Military Press (90 sec) 40kg x 10
50kg x 8
65kg x 8, 7, 7, 6
70kg x 5
Side Raises (60 sec) 12kg x 8, 8, 7, 6
BB Shrugs (90 sec) 120kg x 10
140kg x 10
150kg x 8
160kg x 8
170kg x 5, 5
Cable One Arm Reverse Fly (60 sec) x 10, 10, 10, 10