-
Barbell Squat
- 20 kg x 5 reps 46
- 50 kg x 5 reps 72
- 50 kg x 5 reps 72
- Forgot my hairtie. The worst!
-
Barbell Deadlift
- 50 kg x 5 reps 72
- 60 kg x 5 reps 84
- 60 kg x 5 reps 84
-
Pull-Up
- 8 reps | assisted | 40 kg 2
- 6 reps | assisted | 35 kg 2
- 6 reps | assisted | 35 kg 2
-
One-Arm Dumbbell Row
- 9 kg x 12 reps 45
- 9 kg x 12 reps 45
- 10 kg x 12 reps 46
- 10 kg x 12 reps 46
- 12.5 kg x 6 reps 42
- 12.5 kg x 6 reps 42
- 12.5 kg x 6 reps 42
- 12.5 kg x 6 reps (PR) 42
-
Lat Pulldown
- 25 kg x 10 reps 22
- 30 kg x 10 reps 23
- 30 kg x 10 reps 23
-
Seated Cable Row
- 15 kg x 20 reps 30
- 20 kg x 10 reps 29
- 25 kg x 10 reps 31
- 25 kg x 10 reps 31
-
Seated Dumbbell Shoulder Press
- 8 kg x 10 reps 54
- 10 kg x 10 reps (PR) 57
- 10 kg x 6 reps 52
- 10 kg x 6 reps 52
-
Side Lateral Raise
- 5 kg x 12 reps 11
- 5 kg x 12 reps 11
- 5 kg x 12 reps 11
-
Barbell Shrug
- 20 kg x 6 reps 18
- 20 kg x 6 reps 18
- 20 kg x 6 reps 18
- Really. Do you need to hog the 4s, 5s, 6s & 7s? Come onnnnnn.
-
Barbell Curl
- 12.5 kg x 12 reps 18
- 12.5 kg x 12 reps 18
- 12.5 kg x 12 reps 18
-
Preacher Curl
- 10 kg x 12 reps 18
- 15 kg x 8 reps 18
- 15 kg x 8 reps 18
- 15 kg x 8 reps 18
-
Hammer Dumbbell Curl
- 5 kg x 15 reps 23
- 5 kg x 15 reps 23
-
Seated Palm-Up Barbell Wrist Curl
- 15 kg x 10 reps 12
- 15 kg x 10 reps 12
- 15 kg x 10 reps 12
-
Triceps Pushdown - Rope Attachment
- 11 kg x 10 reps 12
- 11 kg x 10 reps 12
- 11 kg x 10 reps 12
-
Lying Barbell Triceps Extension
- 10 kg x 10 reps 17
- 10 kg x 10 reps 17
- 10 kg x 10 reps 17
- I've got a wicked cough, got 2 busted knees, running on an average of 4 hours' sleep, no hairtie and a food intake of a single banana. Do I look like I want to be hit on right now? Although that's kind of a ego boost I suppose.
-
Core Twist Push-Up
- 8 reps 18
- 8 reps 18
- 8 reps 18
-
Weighted Oblique Crunch
- 5 kg x 10 reps 5
- 5 kg x 10 reps 5
- 5 kg x 10 reps 5
-
Renegade Row
- 10 kg x 8 reps 41
- 10 kg x 8 reps 41
- 10 kg x 8 reps 41
-
Side Plank Lifts
- 10 reps 26
- 10 reps 26
- 10 reps 26
- 10 reps 26
- 10 reps 26
- 10 reps 26
-
Stretching
- 00:05:00 2
-
Foam Rolling
- 00:10:00 23