20 x (5)2
60 x (5)2
100 x 5
140 x 3
100 x 5
140 x 2
100 x 5
140 x 1
100 x 5
140kg x 3/2/1 Bench Press
Reverse Hyper Low Row:
100 x (5)11
Chins:
bw x 5
bw x PUR x 5
bw x PUR2 x 4
bw x PUR3 x 3
bw + 32 x 2
Dips:
bw x 10
bw x PUR x 10
bw x PUR2 x 8
bw x PUR3 x 6
bw + 32 x 10
bw + 32kg x 10 Dips
Alternating KB Pullovers:
8 x 10 L/R
12 x 10 L/R
16 x (10 L/R)2
Standing Plate Cuban Curl:
1.25 x (20)3
Hanging Leg Raise:
bw x (10)3
* Notes:
- What a day today has been. Bench pressing 140kg for a multiple sets to equal 5 total reps, along with getting 5 sets of 5 at 100kg was pretty impressive considering my training has had no direction. Further, doing dips with 32kg for a set of ten -- big league!
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