This new routine will need altered.. it's damn brutal... made worse by a headache I couldn't shift.. it only came on whilst I was in the gym
Someone had messed up the leg extension machine badly, I had no idea how to reconfigure it as it was so messed up
Leg press
195kg 2 x 15
Bench
20kg 1 x 5
60kg 1 x 5
70kg 2 x 5
80kg 1 x 3
85kg 1 x 1
90kg 3 x 3 PB Would have had maybe 4-3-3 but my spotter was very grab happy so left it at that.
Would normally bench with no spotter but due to lack of plates I couldn't lift the bench high enough with the 15kg plates I was using so at full lockout I could only just drag the bar out.. made reracking difficult. Hence the spotter
80kg 1 x 3
Hamstring curls
62.5 2 x 5 PB
1 x 7 PB
Pull ups
3 x 5
Really felt the lats after benching. Felt good. Bicep pump wasn't so good after these for the rest of the session
DB OHP
10kg DBs 1 x 5
17.5kg DBs 1 x 5
25kg DBs 1 x 8
2 x 6
Horrific having benched... but needs to be done to get my OHP increasing
Lunges
22.5kg DBs 3 x 10
Bloody brutal. Technically its a PB but I used to do walking lunges which is a whole different ball game
Glute and hamstring pain from these is crazy
Cable rows
level 2 1 x 5
level 11 1 x 5
level 13 2 x 8 PB
1 x 10 PB
DIdn't allow for any lower back movement so only a true upper back exercise
Dips - why oh why
BW 1 x 5
+ 25kg 1 x 5
+ 10kg 2 x 5
Thank god that is over!