My body fat worked out at 20% with most of the fat, unsurprisingly, around my midsection. Quite pleased with that as I had feared it would be worse.
My back was still tender today, so I stuck on Magnificent Mobility and went through the easy exercises which seemed to help. Did that warm up again at the gym and started my routine which was:
Standing Shoulder Press: 5x9 20KG
Bent Over Rows: 5x9 30KG
Romanian Dumbbell Deadlift: 5x9 12kg dumbbells. Could have lifted more but I decided that caution was a better idea.
Squats: 5x9 30KG. It turns out that what I had thought was a squat rack is in fact a Smith Machine. I have no idea how these are regarded. As it turned out I only did the first set on that anyway as it was occupied for my second set and so I used a free weight bar instead.
On my last set I decided to do front squats. (This is what is called for in the routine but since I am a squat noob I thought it best to start with the normal one up to now)called a trainer over to watch my form on the front squat as I had never done one before. It went pretty well as I lowered the weight to just the 20 KG bar. Man, its tough on the shoulders, eh? Especially at that last set of a full body workout lol.
Very tough workout today. I thought I was going to be sick in the changing rooms but was fine once I got some protein and carbs in.