Some more heavily assisted left arm pullups, some (I think they're called) Bulgarian split squats. Few inverted rows, bit of shoulder mobility stuff, front raises etc. A while on the vibraty machine. Short bunch of cardio (200 steps on the stepper, 100 at level 10, 100 at level 15), 500m erg (1:43 ish). All good.
Some curls and shoulder bits and stuff. Some sorta inverted row things and some pullups. That was probably about it. Squats were alright, although my calves were done from football. At 120kg, I got down, crumpled forward a bit onto the bars, decided I wasn't having that and squatted it up. Didn't think I had any others though. Need to sit back more I think (and probably not be in my running shoes..)
Hill run on Friday. 2 laps of a big loop with a long hill in it, then one more up and down. Maybe 3 miles.
Today:
DB Bench 14kg*10 18kg*10 22kg*10 24kg*10 26kg*10
Bench 40kg*5 55kg*5,5,5,5,5
Squat 70kg*20
Bunch of messing around for mobility stuff, some pullups, few curls. 500m erg - 1:40.2. Was on 1:35 for the first 250m but then my hangover slightly kicked in. Felt pretty powerful though, the 1:35 pace was much easier than I expected...will aim to post a sub 1:35 500m soon...
DB Press 20kg*5 24kg*5 26kg*5,5 24kg*5,5,5 22kg*5,5 20kg*5
Squat 60kg*5 100kg*5 105kg*5,5,2
Some curls, abs, reverse fly things. 1k erg in 3:27.8. Was gonna OHP but the bars were in use for aages. Think the DB press is about right, but I basically did lots. Squats weren't too bad, but I realised I was in bad shorts for them. Last set I felt the stitching in my shorts start to tear so left it. Pretty pleased with the erg. Might be capable of slightly faster, but I'm not sure.