22nd April
Incline bench: 20kg x10 30kg x7 40kg x4 45kg x4
Decline DB bench: 12kg x10 18kg x13, 9
Cable Row: 30kg x8 45kg x8 52.5kg x8,7,5 (switch to...some other row that doesn't hurt)
Shrug: 20kg x10 40kg x10 50kg x10 57.5kg 3x10
Running around with 10kg bag
Back extension: 25kg 3x15
24th April
Pushups: 41 (PB), 15 x3
25th April
Hop: +10kg fail, painfully
Single Leg Squat: 20kgx10 30kg x10 32.5kg 2x10 (each leg)
GHR: BWx8 +10kg 3x8
Side bend: 16kg 2x10 26kg 4x10
Back extensions: 32kg 3x15
Cycling, L4 30s/60s intervals x5
Might be wise to go for more gradual increase with hops