Wednesday
Said hi to a few lads inc Nigel etc
Seated Iso Press
handles x 15 reps, 16.25kg @ x 8 reps, 32.5kg @ x 8 reps, 47.5kg @ x 8 reps (s) and 52.5kg @ x 6 reps (s)
Seated alt DB Curls
7.5kg @ x 8 reps, 15kg @ x 8 reps, 25kg x 5/6 and 5/5 reps hard work
One arm reverse grip p/downs
25kg x 8 reps, 35kg x 8 reps, 50kg x 6 reps, x 8 reps (sleeves on)
DB Holds for time
45kg @ x 25, 20 and 20 secs - v hard
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