Was supposed to do another week of plyometrics but my knee is annoying me again; think it just needs a really long rest cause I've been pounding my legs. Gonna do another week of the same weights then move to hypertrophy routine for my last 3 weeks before christmas break.
30x11 reverse curls(1forced)
Alternating Hammer Curls
17.5kgx10 each arm
20kgx5 each arm(forced 2 each arm)then straight away did 5 strict 30kg wide grip e-z bar curls for some extra work.
Wanted to do incline bench but bench taken.
Pre-ehausted delts with lateral raises drop setx2 12.5kg,7.5kg,5kg
65kgx6(3 half reps)
60kgx4(full reps) - pre-exhausted shoulders are a biatch!
Chest didnt feel busted so did fly machine
80kg warm upx10
110kgx4 dropped weight 95kgx4, 80kgx5 - chest felt burned here
Annoying session felt like I achieved nothing... didnt eat great over weekend prolly the cause.