super set 30 secs rest between each round
lat pulldown 60kg 12 12 8 lighter weight final set
press ups narrow grip 15/12/12/20 (last set normal grip) - really weak triceps i'm thinking, gona add some close grip pressing next week
cable rows 3x20
rope pulldowns 3x10-12
cable curls 3x10-15
felt awful, got a head cold or a mild flu and moving my head isn't pleasant.
Thursday did a 1.5/6 mile run in 11.45 for the hell of it, my record for the 1.5 is like 10.15ish so today was easy going.
again I felt awful, but better after the run suprisingly
Arnold press 15kg 12 12 10 light enough to warm up but heavy enough to just say feel it, must get better at these
chinups 5/5 - gave up felt like my head was going to explode with each rep, damn cold
Incline pressups in 2 mins - 50 This was okay but I wasnt breathing properly due to blocked nose I think
shoulder/upper back stuff 5-6 sets
sit up test 45 in 2 mins - getting better