THURSDAY: 50 mins
98kg, BMI 27.5
Warmup: Spin bike, calisthenics, stretching, squats
20-rep Squat: 20 @ 110kg
Dumbbell pullover: 20 @ 18kg
Pullups (alternate grip): 16, 14, 14
[Generous cases of kipping and negatives on the last couple-few reps.]
Dips: 14, 12, 12
[Some negatives in there too.]
Crunches & Decline situps (with obliques): 15/15, 15/20, 20/20
Spin bike: 2 mins, 2 mins, 2 mins
Dumbbell pullover: 20 @ 18kg
This 20-rep set was absolutely brutal. Took me a full three minutes and lots of focused breathing. The first ten reps were hard but I felt competent. I had a stupid night Tuesday so I didn't workout Wednesday and I think my body is still a bit lagged out. Happily I got to bed at a reasonable hour last night and woke up at a respectable hour this morning. I knew I could do 110kg, since I could do 107.5kg, but, holy mackerel, it was at least 70% mental exertion. My feet were getting numb and my lower half was shaking a bit between reps near the end. Good stuff! I only started really groaning and grunting the last 6 reps or so. I'll do 112.5kg on Saturday, hopefully before lunch, so I have the weekend to recover for 115kg on Monday. God help me! This shit is real!
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