17/11/08
BW 75.3kg / 166lbs
-Row 500m = 1:43.2@31
-Back Squats: 105 x5x3
Solid. After seeing this video I feel much more confident about my form. Go to 106.
-Bench Press: 67 x5x3
Heavy. 67.5 is there but I'll need a spotter just in case next time.
-Deadhang Pull-ups: 10/7/7
-3 Rounds of:
8 GHD Sit-ups + Russian Twist, 15kg
Plank 60sec

15/11/18
BW 75kg
DROM
-Deadhang Chin-ups: 13/10/8
-Seated Calf Raises
-5 Rounds of:
10 Leg Raises
10 GHD Back ext, 15kg
-Stretch w/ 20sec intervals
Went in for an "auxiliary" day to do some of the stupid stuff I normally hate to do or don't have time for. I'm going to try and make it into the gym once a week for one of these days, which I hope to look somehting like this:
-Row 500m
-DROM
-5 Rounds of:
10 Read Delt Flyes
10 Rotary Cuff Flyes
-5 Rounds of:
Seated Calf Raises
Standing Calf Holds
-Pull-up/Chin-up x3
-5 Rounds Core Circuit
-Ruttman-Style Stretch and more