Tuesday - drills
Prowler work 80kg 15m push&pull - 3 rounds
Combo: sledge hammer 6kg x20
KB swing 24kg x15
Hanging knee raises with twist x15
Med ball throw 10kg
3 rounds non stop
All done in 15min.Short and sweet workout. Very cold&rainy weather outside.
Wednesday - chest&triceps
Incline bench - 2 warm up sets; 9,9,8r 100kg *not happy with that,felt weak so went for 8-10r with same weight
Flat DB bench press - 8r 45kg, 6r 50kg + drop set 4r 35kg
Incline DB fly - 10r 30kg, 6r 35kg + drop set 4r 35kg DB press
Dips - 10,10r +30kg
Triceps pushdowns - 6r 100kg, 8r 95kg, 9r 90kg
Seated Ez-bar triceps extension - 10r 40kg, 6r 50kg + drop set 6r 30kg
Seated DB triceps extension - 10,9r 35kg DB
All done in 60min. *haven`t trained shoulders today - just felt is not right...
